Protein-Rich Foods for Healthy Aging

Supplements are optional. A strong muscle-supportive eating pattern can be built from ordinary foods.

Animal-source options

Eggs, dairy foods, fish, poultry and meat are concentrated sources of complete protein. Choose preparations that fit your chewing ability, appetite, preferences and medical needs.

Plant-source options

Soy foods, legumes, lentils, peas, beans, nuts, seeds and whole grains can contribute substantial protein. Combining a varied plant-based diet across the day can provide all essential amino acids.

For smaller appetites

Use nutrient-dense portions such as Greek yogurt, eggs, cottage cheese, tofu, milk-based drinks or fortified soups rather than forcing very large meals.

When supplements help

Powders or amino-acid products are convenient when food volume is a genuine barrier, but they should complement rather than automatically replace a varied diet.

Continue this topic

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• Protein and Muscle as You Age
• How Much Protein Do Older Adults Need?