How Can Older Canadians Eat More Protein on a Tight Budget?

Why Protein is Important for Older Adults

Frequently people think of seniors as not needing as many nutrients as they adopt more sedentary lifestyles, however, this is far from true. James McKendry, Assistant Professor in Nutrition and Healthy Aging, University of British Columbia  recently published an article on the importance of seniors getting sufficient protein in their diets.  Why is getting enough protein so important for seniors? How on earth can seniors afford enough protein on tight budgets? This post attempts to answer these questions and give suggestions to help you and your friends live happier, healthier, and longer lives.

As people get older, even simple tasks like getting out of bed or using the toilet can become harder. This is because muscles get smaller and weaker as we age - a condition called sarcopenia.

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What Is Protein, and Why Do We Need It?

Protein is found in foods like meat, fish, eggs, dairy, beans, and nuts. It gives our bodies the tools (called amino acids) to make important tissues, like muscles.

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As we get older, our bodies don’t use protein as well as when we were younger. That’s why older people need to eat more protein to stay strong and healthy. Experts suggest older adults should eat about 50% more protein than younger adults—about 1.2 grams per kilogram of body weight daily.

Getting Enough Protein

Unlike fats and carbohydrates, which our bodies can store for later, protein has to be eaten daily. Many older adults don’t eat enough of it.

But it’s not just about eating more protein—it’s also about eating high-quality protein. Foods high in an amino acid called leucine are especially good for building muscle. Leucine is found in foods like whey protein, eggs, and meat.

Can Plant-Based Proteins Work Too?

Many people want to eat more plant-based foods to help the planet. Plant proteins, like pea protein, can also help build muscle because they contain leucine. Research has shown that pea protein can work just as well as animal protein for older adults.

However, not all proteins are equal. For example, collagen protein, which is often marketed for older people, doesn’t help build muscle as much as whey or pea protein.

Tips for Adding More Protein

• Make protein the star of every meal: Try to eat 25-40 grams of protein at breakfast, lunch, and dinner.
• Snack smart: Choose protein-packed snacks like Greek yogurt, cottage cheese, nuts, eggs, or canned fish.
• Plan ahead: Preparing meals with protein-rich foods can make it easier to hit your daily goals.

Myths About Protein

Some people worry that eating more protein could harm their health, but that’s not true. Eating more protein won’t cause cancer, kidney problems, or weaken your bones.

Why It Matters

Eating enough protein and staying active can help slow muscle loss, keep you strong, and let you enjoy life as you age. So, whether you prefer meat, fish, eggs, or plant-based options like tofu and lentils, make sure you get enough protein to keep your muscles healthy!

Affordable Protein Sources for Canadian Seniors on a Tight Budget

Canadian seniors on a tight budget can get enough protein in their diet through several affordable options:

1. Eggs: A cheap and versatile protein source, eggs can be purchased for as low as $2 to $4 per dozen.
2. Canned fish: Tuna, salmon, and sardines are affordable protein-rich options that can be used in sandwiches, casseroles, or salads.
3. Legumes: Dried beans, peas, and lentils are inexpensive protein sources that can be bought in bulk and used in various dishes.
4. Milk powder: Skim milk powder is cheaper than fresh milk and can be used for drinking, cooking,  baking and making yogurt.
5. Greek yogurt: Making your own yogurt or buying larger containers of yogurt can be more cost-effective per serving.
6. Cheese: Purchasing cheese in blocks and cutting or grating it yourself can save money. Unopened blocks can be frozen for 6-8 weeks. You might even try your hand at making and easy cheese like Paneer.
7. Peanut butter: An affordable plant-based protein option that costs around $2.50 per 16-ounce jar.
8. Canned beans: Black beans and other canned legumes are convenient and cost-effective, with a 15-ounce can costing around $1.
9. Lean meats: Look for family-sized packs of meat, poultry, or fish, and separate into meal-sized portions to freeze.
10. Sunflower and pumpkin seeds: Inexpensive protein sources that can be added to various dishes.

Tips to Maximize Savings

• Use apps like Flipp and Flashfood to locate the best sales and clearance deals on protein.
• Use Receipt Cash back apps like these- by scanning your receipts you can get money to spend on more groceries.
• Buy protein foods in bulk when on sale and freeze portions for later use.
• Consider plant-based protein options, which are often less expensive than animal proteins.
• Look for free frugal recipe ideas in online cooking shows like this Crockpot Cooking Channel on Rumble

By incorporating these affordable protein sources and shopping strategies, Canadian seniors can meet their protein needs while staying within a tight budget.

Sources:

• https://theconversation.com/nutrition-and-healthy-aging-the-role-of-protein-quality-in-combatting-muscle-loss-237112
• Conversation with Perplexity ai https://www.perplexity.ai/search/what-are-some-ways-canadian-se-g0MsMadfT8aAVeuD0t1vhw

About This Author

Sister Su is grateful to God for keeping her alive. She is a Trent/Queen's Concurrent Education graduate with over 20 years of teaching experience. She writes on several blogs, has a YouTube channel and is most easily reached through Twitter @Sister_Su See her link tree for more details:@Sister_Su | Linktree

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