fuelling longevity: the power of protein in active aging
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choose a variety of protein sources for each meal of the day. aim to fill one-quarter of your plate with a good source of protein that best reflects your personal needs.
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march is dietitians of canada’s nutrition month, and protein is in the spotlight. research shows it plays an important role in staying strong, energized, and resilient as we age. while most of us know protein foods like meat, dairy and beans, many are surprised to learn how much protein they really need, and that needs can change over time. even if you eat protein regularly, you may not be getting enough to support active aging. this column breaks down what protein is, where to find it, how much you need with practical dietitian tips.
what is protein?
protein is an essential nutrient that is a part of every cell and is needed to build muscles, tissues, skin, nails, and hair. protein also supports immune health.
what foods contain protein?
protein is found in many foods. animal sources include meat, poultry, fish, seafood, eggs and dairy. plant sources include soy foods (tofu, tempeh, edamame), pulses (dried beans, lentils, dried peas, chickpeas), quinoa, nuts, and seeds such as hemp and chia.
how much protein do older adults need?
protein needs aren’t one-size-fits-all. they change with age, health, activity level, and research shows many older adults don’t get enough to maintain muscle and strength. while current recommendations are 0.8 grams of protein per kilogram of body weight per day, growing evidence suggests older adults need at least 1.2 grams per kilogram per day. that’s about 74 grams daily for a 135-pound adult and 98 grams for a 180-pound adult. when you eat protein matters, too. spread protein across meals and aim for 25—30 grams at every meal to support active aging.
dietitian tips for nourishing protein choices
include protein foods at every meal. many canadians fall short in the morning. try starting your day with eggs, greek yogurt, cottage cheese, milk, lean meat, or tofu to support muscle strength and energy. aim to fill about one quarter of your plate with protein and spread intake across the day.
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choose a variety of nutrient-dense protein foods and mix animal and plant sources. try plant proteins including beans, peas, lentils, tofu, nuts, and seeds. they also provide fibre which supports digestion and heart health. eat fish more often. when choosing animal proteins, opt for leaner choices and balanced portions.
personalize your protein intake. needs vary based on age, health, activity, and goals. rather than aiming for the minimum, pair adequate protein with regular movement to support strength and function.
how can a dietitian help?
dietitians love food and its power to support health at every stage of life. a dietitian can help you prioritize high-quality nutrient dense protein foods that fit your preferences, lifestyle, and goals. to connect with one, visit the dietitians of canada “find a dietitian” directory.
lucia weiler is an award-winning registered dietitian in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.
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recipe
balanced smoothie with 3 key ingredients
smoothies are a quick option for breakfast or a snack. a balanced smoothie includes fibre, protein, and healthy fats.
makes: 2 cups (500 ml) | serves: 2 (1 cup/250 ml)
3 key ingredients:
liquid (1 cup/250 ml): milk (dairy or fortified soy) or 100 per cent fruit juice
fruit or vegetable (1 cup/250 ml): fresh or frozen fruit; spinach or kale optional
protein — choose one:
1/2 cup (125 ml) greek yogurt or cottage cheese
1/4 cup (60 ml) whey protein powder or skim milk powder
1/2 cup (125 ml) silken or soft tofu
2 tbsp (30 ml) nuts or seeds
optional flavour: vanilla, cinnamon, fresh mint
choose your 3 key ingredients — a liquid, fruit or vegetable and protein. add them to a blender and blend until smooth. enjoy right away or refrigerate leftovers and consume within 24 hours.
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this article was originally published in the national post on march 20, 2026.
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