Quick version
Protein is important throughout life, but as we get older, the need increases. A sufficient intake can help maintain muscle, strength and immune function, as well as reduce the risk of frailty and malnutrition. According to the Swedish National Food Agency's new dietary guidelines, protein is therefore one of the most important nutrients to prioritize after the age of 65.
Small changes in everyday life – such as adding an extra source of protein to breakfast or choosing protein-rich snacks – can make a big difference to your health in the long term.
Why does protein need increase after 65?
As we age, natural changes occur in the body. Muscle mass begins to decrease as early as the age of 40–50, but after 65, the loss often accelerates. This can lead to poorer balance, reduced strength, increased risk of falls and more difficult recovery from illness or injury.
Protein is the body's most important building material and is needed to:
Preserve and build muscle mass
Maintain strength and physical function
Support the immune system
Promote wound healing and recovery
Contribute to healthy aging
In its new dietary guidelines, the Swedish National Food Agency highlights that people over 65 years of age may need up to 40 percent more protein than younger adults to compensate for the changes that occur in the body with increasing age.
Protein helps you maintain muscle
Muscles are important far beyond being able to lift heavy weights or exercise. They are needed for repetitive everyday activities such as getting up from a chair, walking up stairs, carrying grocery bags and maintaining balance.
When muscle mass decreases, the risk of so-called sarkopeni increases – an age-related muscle loss that can affect both quality of life and independence. A sufficient protein intake in combination with regular physical activity can help to slow this development.
Then it is extra important
A common challenge with increasing age is that appetite decreases. Many people eat smaller portions than before, which makes it more difficult to get enough nutrition.
Therefore, the Swedish National Food Administration's new dietary guidelines emphasize the importance of prioritizing protein-rich foods when appetite is not as great as it used to be. Each meal needs to contain more nutrition in a smaller volume.
For people who are frail or have a reduced appetite, nutrient-dense foods that provide both energy and protein are especially recommended.
15 good protein sources for the elderly
Protein is found in both animal and plant foods.
Here are fifteen examples of protein-rich foods:
Fish and shellfish
Eggs
Chicken and other poultry
Lean meat
Milk, yogurt and cheese
Legumes such as beans, lentils and chickpeas
Tofu and other soy products
Nuts and seeds
For many elderly people, it can be an advantage to spread their protein intake across all meals of the day instead of getting in itself most of the time at dinner.
New dietary guidelines for more healthy years
The Swedish National Food Agency's new dietary guidelines for people over 65 are based on research that shows that healthy eating habits continue to yield great benefits even at a later age. Good eating habits can reduce the risk of disease, contribute to better physical function and help more people maintain their quality of life for longer.
For those over 75, the Swedish National Food Agency also recommends vitamin D supplements, as the ability to form the vitamin in the skin decreases with age.
Keep track of your vitamin D levels - order a D-vitamintest.
