Four protein‑rich foods older adults should eat daily for healthy ageing

As people grow older, protein becomes one of the most important nutrients for maintaining strength, mobility, and independence. Yet many older adults, especially those following vegetarian diets, consume far less protein than they need. Meals often lean heavily on carbohydrates, leaving muscle health at risk. Over time, this deficiency can contribute to sarcopenia — the gradual loss of muscle mass — as well as frailty, slower metabolism, and a greater chance of falls.

Nutritionist and yoga instructor Shalini Sudhakar, founder of the Conscious Living programme, recently shared four simple protein‑rich foods that can help parents meet their daily requirements. In a June 2 Instagram video, she explained: “If you feel it is so difficult to convince your parents to have protein, then ask them to have these four foods every day. The moment you talk about their food habits and protein, they immediately get defensive. Instead, be kind and tell them this.”

Eggs

Eggs are a powerhouse of high‑quality protein and essential nutrients. They contain vitamins A, D, E, K, and B vitamins including folate, as well as choline, which supports brain function. Shalini recommends: “Have two eggs a day. It has vitamin A, B, D, E, K, B9 (folate), and so many other vital nutrients which is good for your health. And that will give them 14 grams of protein.”

Lentil

Lentil is already a staple in our households, making it an easy and familiar way to boost protein intake. Beyond comfort, it provides fibre for digestion and steady energy. Shalini advises: “Number two, have two cups of dal (lentil) every day. That can be any dal. You don't have to convince them for dal. They know that is really healthy and that gives them 30 grams of protein a day.”

Greek Yoghurt

Greek yoghurt is rich in protein and probiotics, which support gut health and digestion. It’s especially valuable for vegetarians looking for non‑meat protein sources. Shalini explains: “Ask them to have 100 grams of Greek yoghurt every day because it is very important for their gut health and that will give them 12 grams of protein. Just by having these three foods, they get 56 grams of protein every day which is amazing.”

Whey Protein

For those open to supplements, whey protein offers a convenient way to increase daily intake. It’s a complete protein that supports muscle recovery and maintenance. Shalini suggests: “Beyond this, if you can convince them for one scoop of whey, that's a bumper price. Instead of criticising them, tell them the simple and the best thing to do.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice.