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As you grow older, getting enough protein becomes increasingly important for maintaining muscle mass and supporting everyday activities. You can make well-informed choices by understanding how to meet your nutritional requirements. A protein supplement for elderly (this is commonly referred to as โปรตีนเสริมสำหรับผู้สูงอายุ in Thai) may also be worth considering if you struggle to get enough protein from your usual meals.
Daily Protein Intake? How Much?
As you get older, aim for about 1–1.2 grams of protein each day for every kilogram you weigh. That’s the usual. This may differ though depending on your health status, level of physical activity,and many others.
Try to include protein in each main meal rather than relying on a single protein-rich dinner. If you also need to control fasting blood sugar (FBS), consider your overall meal balance and follow the dietary advice provided by your healthcare professional.
Which Everyday Foods Are Good Sources of Protein?
You do not necessarily need specialised products to increase your protein intake. Everyday foods such as eggs, fish, chicken, milk and tofu can help you meet your daily requirements.
Small changes can make meals more protein-rich without requiring a complete change to your routine. You could add an egg to your breakfast, include fish in your lunch or mix tofu into a bowl of soup. If you prefer plant-based options, soya products can also contribute protein to your diet.
Protein as Part of Your Daily Routine? How?
Plan your food shopping and meals regularly. Keep a list of protein-rich foods you need to buy, and prepare ingredients ahead when possible. Having a simple plan can make it easier to maintain healthy eating habits, even on busy days or when cooking feels tiring.
When Might You Need a Protein Supplement?
You may find it harder to eat enough protein if your appetite decreases or chewing certain foods becomes uncomfortable. In these situations, a protein drink or other nutritional product may offer a convenient way to supplement your usual diet.
Your protein needs may change as you get older. Talk to your dietitian to find out what works best for you.
What Should You Check on a Protein Supplement Label?
Before selecting a product, check how much protein it provides per serving. Comparing this amount with your daily needs can help you understand how the product might fit into your diet.
You should also consider checking the following:
- Sugar levels. Lower-sugar options may be preferable if you need to manage your blood sugar.
- Protein source. Common options include milk, eggs and soya.
- Leucine content. For muscle maintenance.
When Should You Ask for Professional Advice?
You should speak to your doctor in the following situations:
- Unsure about your protein needs
- Living with kidney or liver disease
- Losing weight without trying
- Feeling weaker than usual
- Considering protein supplements
- Struggling to eat enough. Discuss ways to get enough protein when your appetite is low.
- Planning to change your diet
Need more protein as you age? Visit Thai Otsuka online today for nutritional products.