SINGAPORE — Getting enough protein can become more difficult with age, but nutrition experts say simple changes to everyday meals can help people meet their needs without relying heavily on expensive supplements or large portions of meat.
Protein plays an important role in maintaining muscle mass and supporting overall health. As people grow older, however, age-related muscle loss, reduced appetite, chewing difficulties and higher food costs can make it harder to consume enough.
Experts interviewed by The Straits Times, whose article was republished by AsiaOne, shared five practical ways to increase protein intake through regular food choices.
1. Know how much protein you need
The first step is understanding that protein requirements are not the same for everyone.
According to Singapore’s HealthHub guidance cited in the report, adults aged 18 to 49 are generally advised to consume around 0.8 grams of protein per kilogram of body weight daily.
For adults aged 50 and above, the recommended amount rises to around 1.2 grams per kilogram of body weight.
That means a 75kg adult aged 18 to 49 would need approximately 60g of protein daily, while someone aged 50 or older with the same body weight would need around 90g.
However, experts stress that protein requirements can vary depending on factors including:
- Age
- Physical activity
- Health conditions
- Recovery from illness or surgery
- Muscle-building goals
- Weight-loss plans
Simply eating more protein does not automatically result in more muscle. An excessive focus on protein can also lead people to neglect fruits, vegetables and whole grains.
People with certain health conditions should seek professional advice before making major dietary changes.
2. Add a protein source to every meal
One of the simplest ways to increase protein intake is to make sure every meal includes a clear protein source.
Dietitian Tan Yan Lin recommends making small adjustments to familiar foods rather than completely changing the way people eat.
Examples include:
- Adding an egg or peanut butter to breakfast
- Preparing oats with milk or soya milk
- Adding tofu, egg or fish to noodles
- Including chicken, fish or beans in regular meals
The goal is consistency.
Small additions made throughout the day can be easier to maintain than attempting to eat a very large amount of protein at one meal.
3. Spread protein intake throughout the day
Experts say protein does not have to be concentrated in lunch or dinner.
Spreading protein intake across breakfast, main meals and snacks can help people build a more consistent eating pattern.
Protein-rich snack options mentioned in the report include:
- Yogurt
- Edamame
- Nuts
- Milk
- Soya milk
- Boiled eggs
- Tofu
- Meat-filled buns
For older adults, regular protein intake throughout the day may be particularly useful for supporting muscle health.
The report also noted that missing a protein target at a single meal or on one day is not a major problem. What matters more is maintaining adequate intake over time.
4. Choose affordable protein sources
Getting enough protein does not necessarily mean buying expensive cuts of meat or relying on supplements.
Dietitians recommend a range of more affordable everyday foods, including:
- Eggs
- Dhal and lentils
- Tofu
- Tau kwa
- Tempeh
- Beans
- Canned fish
- Frozen fish
- Milk
- Soya drinks
Animal-based proteins are generally easier for the body to absorb and use, while people following plant-based diets may need to combine different protein sources.
For example, combining lentils and legumes with grains can help provide a wider range of amino acids.
Soya is also a particularly useful plant-based protein source.
5. Make sensible food swaps
For people with smaller appetites, simply increasing portion sizes may not be the easiest solution.
Instead, experts recommend making swaps that increase protein without dramatically increasing the amount of food on the plate.
Examples include:
- Choosing Greek yogurt instead of regular yogurt
- Adding eggs or milk to breakfast
- Choosing lean protein sources
- Replacing biscuits with cottage cheese and crackers
- Snacking on edamame or tofu
Soft foods such as egg, silken tofu, minced meat and fish can also be added to porridge, making meals easier to eat for people with chewing or swallowing difficulties.
A sample day of protein-rich meals
The report also outlined an example of how someone could approach a daily target of around 100g of protein.
A typical day could include:
Breakfast: Eggs with spinach, wholemeal bread, Greek yogurt, berries and chia seeds.
Lunch: Chicken breast with vegetables, edamame and brown rice.
Snack: High-protein soya milk and mixed nuts.
Dinner: Salmon with sweet potato and broccoli.
The example provided approximately 97g of protein across the day, excluding smaller amounts from other foods.
Whole foods remain important
Protein powders can offer a convenient option, especially for busy people, but nutrition experts generally recommend getting as much nutrition as possible from whole foods.
Whole foods provide more than just protein. They can also supply fibre, vitamins, minerals and other nutrients needed for a balanced diet.
Experts also warn against treating protein as the only priority.
A healthy eating pattern should still include a variety of:
- Vegetables
- Fruits
- Whole grains
- Healthy fats
- Protein-rich foods
The bottom line
Getting enough protein does not have to mean following a strict high-protein diet or spending heavily on supplements and expensive meat.
Small changes — such as adding eggs to breakfast, including tofu in noodles, eating protein-rich snacks and choosing affordable foods like lentils and beans — can make a meaningful difference.
For older adults especially, spreading protein throughout the day and choosing foods that are affordable and easy to eat may help support muscle health and overall nutrition.
The key, experts say, is to understand your individual needs and build a balanced eating pattern that you can maintain consistently over time.
WWC ONE MEDIA J.M.D
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