Protein has been getting a lot of attention in recent years, especially following the release of the updated Dietary Guidelines at the start of 2026. Interest in protein has grown across all age groups as research continues to explore its role in lifelong health and chronic disease prevention. So let’s dive into the power of protein!
Protein is one of the three essential macronutrients our bodies rely on, contributing to countless functions, most notably building, repairing and maintaining tissues like muscle and skin. As we age, we naturally lose muscle mass. However, studies show that consuming adequate protein supports muscle protein synthesis and helps preserve lean tissue. Since muscle plays a critical role in strength, balance, mobility and even supporting our skeletal system, maintaining it is key to healthy aging.
Protein comes from a wide variety of foods. Many are animal-based, like beef, poultry, pork and fish/seafood as well as dairy products like milk, yogurt, cheese, cottage cheese and eggs. But there are also many plant-based protein options, including beans, lentils, nuts, nut butters, tofu and certain grains and vegetables that contribute smaller amounts. Because our bodies are constantly breaking down and rebuilding protein stores, it’s important to consume protein consistently throughout the day. While meeting protein needs can be challenging for some, the good news is that there are plenty of options to fit personal preferences, cultural and religious practices, medical needs, allergies, swallowing or chewing difficulties and budget.
Remember, getting enough protein doesn’t have to come from one large piece of meat. For many people, a smaller four ounce chicken breast paired with a glass of milk and a serving of cottage cheese is easier to eat while providing the same amount of protein as a larger portion of meat. As we age, appetite and meal volume often decrease, so choosing higher protein foods that don’t require large portions can make a big difference. Peanut butter, for example, is another great protein source that offers a lot of nutrition with far less volume than many meat options.
Protein isn’t just a trend. It’s a vital part of staying strong, mobile and healthy across the lifespan. With so many different sources available, it’s easier than ever to personalize your protein intake in a way that fits your lifestyle and needs. Whether you enjoy animal-based options, plant-based choices or a mix of both, the goal is to find what works best for you. By being intentional and creative with your selections, you can support your muscles, maintain your independence and fuel your body well, one protein-rich choice at a time.
Looking for more info on protein? Check out this blog about kicking off the day with protein - Better Breakfasts Are Packed with Protein!
