Protein intake for elderly: Include dals, paneer and chicken soup to ensure you are getting enough

As we grow older, our bodies change in many ways, and one of the most important shifts is the need for more protein. Protein plays a critical role in preventing age-related muscle loss, improving immunity, and supporting recovery.

However, for many elderly individuals, getting enough protein can be a challenge, especially when your diet becomes less and less as you age. By tweaking everyday meals and adding a few thoughtful choices, it’s easy to make sure that seniors get the protein their bodies need without sacrificing the flavours they love.

Here are practical ways to increase protein intake using traditional and accessible options.

• Include protein-rich dals and legumes

Dals and legumes are staples in Indian cuisine and an excellent source of plant-based protein. High-protein content lentils include red lentils, masoor dal, split chickpeas, chana dal, and green gram, moong dal, which can be used to prepare a variety of dishes such as curries, soups, or dal tadka. Chickpeas is another versatile ingredient that can be used to make chole, salads, and stews. According to the USDA, 1 cup of cooked lentils contains about 18 grams of protein, which can account for a large part of the daily protein requirements.

Also read | Boost your daily protein intake: Follow this meal plan if you are trying to build muscles, manage weight

• Add dairy products

Dairy is a high-quality protein source. Drinking milk every day or adding it to tea, coffee, or smoothies is a simple way to increase protein intake. Paneer (cottage cheese) can be used in curries like palak paneer or as a snack, offering about 14 gm of protein per 100 gm. Greek yoghurt is another great option for higher protein content and can be consumed plain, with fruit, or in raita. The National Dairy Council points out that dairy products are not only rich in protein but also contain calcium, which is important for the health of bones.

• Use eggs

Eggs are a complete protein source, containing all essential amino acids. Incorporate eggs into your diet through dishes like egg curry, scrambled eggs, or omelettes. Each large egg provides about 6 gm of protein and is easy to include in both breakfast and main meals. A study published in the American Journal of Clinical Nutrition confirms that eggs are one of the most bioavailable protein sources for seniors.

• Add protein-rich vegetables

Some vegetables are surprisingly rich in protein. Soy products such as tofu and tempeh are great plant-based sources of protein that can be added to stir-fries, curries, or salads. Green peas are another great source, easily used in curries, pulao, or as a side dish, providing about 8 gm of protein per cup. Soy products have been found to provide protein benefits that promote muscle health, according to research from Nutrition Journal.

Also read | Power of protein: Expert tips to balance muscle growth and health with proper intake

• Use nuts and seeds

Nuts and seeds are convenient, nutrient-dense, and protein-rich. Snack on almonds and walnuts or add them to dishes like vegetable pulao or desserts. Flaxseeds and chia seeds are also excellent for sprinkling over yogurt, smoothies, or salads to boost protein intake. The USDA database shows that 1 ounce of almonds provides 6 gm of protein, making them a valuable addition to any diet.

• Incorporate whole grains

Whole grains like quinoa and whole wheat are excellent for boosting protein while providing essential fibre. Quinoa, though not traditional in Indian cuisine, can be used as a rice substitute or added to salads, offering about 8 gm of protein per cup. Aatta made from whole grains is another great choice for making chapatis or parathas, providing more protein than refined flour. A study in the Journal of Food Science and Technology highlights the protein content in whole grains and their role in improving diet quality.

• Choose protein-rich snacks

Snacking smartly is an easy way to add more protein to your diet. Roasted chana (chickpeas) is a crunchy, protein-rich snack with about 6 gm of protein per 28 gm. Protein bars can also be a convenient option—just choose ones that are low in sugar and high in protein. A review in Advances in Nutrition emphasises the importance of high-protein snacks in maintaining muscle mass in older adults.

• Incorporate traditional recipes

Indian cuisine offers a variety of protein-rich dishes that are both delicious and nutritious. Khichdi, prepared with lentils and rice, is a comforting, protein-packed meal. Pesarattu, a dosa made from green gram, is another high-protein dish that pairs well with chutney. The Indian Journal of Nutrition recommends dishes like khichdi and pesarattu for their high nutritional value and digestibility.

Also read | 7 protein-rich food you must include in a plant-based diet

• Make protein-rich soups

Soups are a comforting and easy way to include more protein in your diet. Chicken or lentil-based soups can be enhanced with vegetables like spinach or green beans for a nutrient-dense meal. These are particularly suitable for elderly individuals who prefer lighter meals. A study in The Journal of Aging Research and Clinical Practice found that soups enriched with lentils or chicken are an excellent way to improve protein intake in the elderly.

Increasing protein intake becomes especially essential as you get older and it is easy to achieve through a combination of traditional foods and modern options. By incorporating protein-rich dals, legumes, dairy, eggs, nuts, seeds, and whole grains into daily meals and snacks, elderly individuals can support their health and well-being effectively.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.