Protein Deserves a Place at Every Meal

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When people think about healthy eating, protein doesn’t always come to mind first. Many of us focus on eating more fruit and vegetables, which are certainly important. But as we get older, getting enough protein becomes increasingly valuable for maintaining muscle strength, supporting recovery, and staying active.

Protein helps repair and build muscle tissue, which naturally declines with age. Eating enough throughout the day can make everyday activities, such as climbing stairs, carrying shopping, or getting out of a chair, a little easier. It also helps you feel fuller for longer after meals.

Good sources of protein include fish, chicken, eggs, lean meat, milk, yoghurt, cheese, beans, lentils, tofu, and nuts. You don’t need to eat large portions. Instead, try to include a moderate amount of protein with each meal rather than having most of it at dinner.

Breakfast is often the meal where protein is overlooked. Toast with peanut butter, eggs on wholegrain bread, Greek yoghurt with fruit, or porridge topped with nuts are all simple ways to start the day with a little more protein.

If your appetite has decreased, choose foods that pack more nutrition into smaller portions. Cottage cheese, hummus, baked beans, or a handful of nuts can be satisfying snacks that also contribute to your daily protein intake.

If you have kidney disease or another medical condition that affects your diet, speak with your GP or an accredited dietitian before making significant changes to your protein intake. They can provide advice that’s tailored to your individual health needs.

Healthy ageing is about eating wisely. Including a source of protein at each meal is one of the simplest ways to support your muscles, maintain your independence, and help your body stay strong for the years ahead.