Greek yogurt is another excellent choice for people over 60. It typically contains more protein than regular yogurt and provides calcium, which is important for maintaining healthy bones. Strong bones and strong muscles work together to support balance, mobility, and independence. Choose plain Greek yogurt and add berries, nuts, or a small amount of fruit for additional nutrients without excessive added sugar.
Salmon and other fatty fish provide high-quality protein along with omega-3 fatty acids. These healthy fats are well known for their role in cardiovascular health, while salmon also provides vitamin D and other important nutrients. Including fish in a balanced diet can be particularly useful for older adults who want to support overall heart health, healthy aging, and muscle nutrition.
Beans and lentils are affordable sources of plant-based protein and fiber. Lentils, chickpeas, black beans, and other legumes can be added to soups, salads, stews, or vegetable dishes. Their combination of protein, complex carbohydrates, fiber, iron, magnesium, and other nutrients makes them a valuable part of a healthy diet for older adults.
Sweet potatoes can also fit into a muscle-supporting meal plan. They are not a high-protein food, but they provide carbohydrates that can supply energy for walking, resistance training, and other physical activities. They also contain potassium, fiber, and beta-carotene. Pairing sweet potatoes with eggs, fish, chicken, beans, or Greek yogurt creates a more balanced meal.
Lean chicken is another convenient source of high-quality protein. Protein becomes especially important with age because older muscles may respond less efficiently to smaller amounts of protein. Including a protein-rich food at meals can help provide the amino acids needed for maintaining muscle tissue. Chicken can be baked, grilled, roasted, or added to soups and salads for an easy high-protein meal.
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