Q. I’m 72 years old, widowed, living on my own, and doing my best to stay independent. I have type 2 diabetes, which I’ve managed fairly well for the past 15 years with medication and exercise. My A1C has been steady, and my doctor has generally been pleased.
At my last appointment, though, she surprised me by saying I need to eat more protein. Suddenly, it feels like protein is everywhere. I see it advertised on cereal boxes, in yogurt ads, and even in coffee drinks. I’m unsure whether this is just another food trend or something I should take seriously.
I’m struggling a bit because I don’t really love red meat. I’ll eat chicken and fish, but I’m not someone who wants a big steak on my plate. I also worry about how adding more protein might affect my blood sugar or my kidneys. I thought at my age I was supposed to eat lighter, not load up on meat.
How much protein does someone like me actually need? How can I get more of it without feeling like I’m forcing myself to eat foods I don’t enjoy that much?
A. Your confusion makes sense. Protein has become somewhat of a buzzword recently, but in your case, your doctor isn’t following a trend. She’s actually responding to a real need that often comes with aging.
As we get older, we naturally lose muscle mass. That muscle loss can affect balance, strength, and even how well we manage blood sugar. Protein helps maintain muscle, supports healing, and can keep you feeling full longer, which is especially helpful for someone with type 2 diabetes.
I encourage you to talk to your doctor about your specific protein needs, but the general guideline for most older adults is about 0.8 to 1 gram of protein per kilogram of body weight per day. For many women your age, that works out to roughly 60-75 grams daily, depending on your size and health history.
The good news is that protein doesn’t mean eating a steak at every meal.
Since you enjoy fish, that’s a strong place to start. Salmon, tuna, cod, and sardines are excellent options and tend to be easier on the heart than red meat. Chicken or turkey can be rotated in as you prefer. Try sliced chicken over a salad or ground cooked turkey added to a vegetable soup.
You can also explore non-meat sources, such as Greek yogurt, cottage cheese, eggs, tofu, beans and lentils, and nuts and nut butters. For blood sugar control, pairing protein with carbohydrates can actually help slow glucose spikes. For example, adding peanut butter to whole-grain toast or having yogurt with berries provides balance.
Another tip is to spread your protein intake evenly across the day. Many people eat very little protein at breakfast and lunch, then have a larger portion at dinner. Adding an egg at breakfast, yogurt at lunch, or a handful of nuts as an afternoon snack can make a noticeable difference without leaving you feeling heavy.
As for kidney concerns, protein is generally safe in recommended amounts if kidney function is normal. If you have any degree of kidney disease, your doctor would adjust your target goal accordingly.
Remember, adding more protein to your diet isn’t about following a trend. It’s about preserving strength and muscle mass for your years ahead.
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