Why protein at every meal matters for healthy aging 

We’ve all heard about the importance of eating protein at every meal, – but for older adults, it can be hard to include enough protein at each meal. From morning to evening, ensuring every meal and snack is protein-rich is a hugely important part of supporting strength, function and quality of life. 

Let’s start with breakfast. If you look at the typical breakfast plate of an older Aussie or Kiwi in the community, what do you see? Toast with jam, perhaps. A bowl of cereal. Maybe some fruit. All perfectly fine foods – but they can be lower in protein.  

For residents on texture-modified diets (TMD) in aged care, common breakfast options are even further limited as foods like cereal and toast aren’t easily managed. In this case breakfast can end up being defaulted to modified porridge most days. 

Additionally, research consistently shows that most older adults, regardless of setting, follow a protein pattern that’s heavily skewed toward dinner. In fact, global studies reveal a common trend: 

• Only 2% of older adults reach the recommended protein amount at breakfast¹ 

• In the Netherlands, older adults were found to consume double the amount of protein at dinner compared to at breakfast time² 

• Similar patterns are seen across the UK³, USA⁴, and many other Western countries⁵ 

Why does this matter? Because your body can’t store protein for later use. That hefty serving of chicken at dinner can’t make up for what you may have missed at breakfast. 

The protein distribution problem 

Your muscles are constantly being broken down and rebuilt throughout the day and regular protein intake helps maintain muscle mass – something particularly important in frail residents at risk of further decline. To keep them strong – especially as you age – they need protein at regular intervals. 

Research suggests that consuming 25-30g of protein per meal (that’s about 0.4g per kg of body weight) is optimal for stimulating muscle protein synthesis in older adults⁶,⁷. When protein is evenly distributed across three meals, muscle protein synthesis may increase by 25% compared to an uneven pattern⁸.*  

Why older adults need more protein 

As we age, our bodies undergo several changes that make protein even more important: 

• We naturally lose muscle mass and strength⁹,¹⁰, affecting mobility and independence 

• Our bodies become less efficient at processing nutrients¹¹,¹² 

• The risk of falls, loss of function and frailty increases, making daily activities more challenging¹³ 

The global ageing population (set to more than double to 1.6 billion by 2050¹⁴) means this is becoming a widespread concern. 

While the current recommended daily intake of protein for Australian and New Zealand adults over 70 years is 0.9-1.1g of protein per kg body weight¹⁵, many experts suggests around 1.2g of protein per kg body weight daily to optimally maintain muscle¹⁶. 

Yet studies show that more than two-thirds of older adults don’t reach this target¹⁷,¹⁸. And sarcopenia – the progressive loss of muscle mass and strength – remains a serious risk for all older adults regardless of setting, threatening independence and quality of life¹⁹. 

The all-day breakfast opportunity 

This is where breakfast and light meals offer an opportunity. The Pure Food Co has designed a range of familiar all-day breakfast items designed to deliver protein not only in the morning, but also ideal as a nourishing light meal throughout the day, supporting steady intake. 

Adding more protein to breakfast and light meal options doesn’t mean completely changing eating habits. It simply means making smarter dietary choices that can help contribute to overall health and quality of life. 

For those with regular texture diets, adding eggs, Greek yoghurt or a lean protein to meals can help add protein to these mealtimes – but for those on texture-modified diets, safe, appealing and fortified options are essential to help meet needs while reducing mealtime risk and difficulty. 

The Pure Food Co’s morning solution 

At The Pure Food Co, we believe everyone deserves to enjoy delicious, safe and nutritious snacks and meals – regardless of dietary requirements. That’s why we’ve developed our new breakfast and light meal range, specifically designed for texture modified diets, helping boost protein intake at this crucial morning meal or at any time of the day 

Our new range includes familiar favourites in texture modified forms: 

• Omelette (10.1g protein per 100g serve) 

• Sausage (10.5g protein per 100g serve) 

• Baked Beans (5.2g protein per 45g serve) 

• French Toast (5g protein per 45g serve) 

For example, a breakfast of sausage and baked beans would give 15.7g of protein, a strong start toward meeting daily protein requirements.These options give residents on texture modified diets the opportunity to enjoy familiar flavours whilst being safe and supporting consistent protein intake. 

Small change, big Impact 

For frail residents, even modest improvements in protein intake at breakfast or other meal occasions can make a measurable difference. Research shows that when protein is more evenly spread across meals, a higher percentage of older adults meet their recommended daily intake²⁰. An even protein distribution across the day may help slow muscle loss, maintain function and support independence where possible – all while making mealtimes more enjoyable. 

Healthy ageing isn’t about slowing the ageing process – it’s about supporting wellbeing, dignity and quality of life through meals that are safe, nutritionally balanced and enjoyable to eat. 

*For older adults living in the community, combining adequate and evenly distributed protein intakes with resistance training can further help reduce the risk of sarcopenia – highlighting the value of a combined nutrition and movement approach wherever feasible²¹. 

Reviewed by New Zealand Registered Dietitian Vanessa Tregoning, NZRD

References

1. Verreijen A.M., van den Helder J., Streppel M.T., Rotteveel I., Heman D., van Dronkelaar C., Memelink R.G., Engberink M.F., Visser M., Tieland M., et al. A Higher Protein Intake at Breakfast and Lunch Is Associated with a Higher Total Daily Protein Intake in Older Adults: A Post-Hoc Cross-Sectional Analysis of Four Randomised Controlled Trials. J. Hum. Nutr. Diet. 2021;34:384–394. doi: 10.1111/jhn.12838  

2. Tieland M, Borgonjen-Van den Berg KJ, Van Loon LJ, de Groot LC. Dietary protein intake in Dutch elderly people: a focus on protein sources. Nutrients. 2015;7(12):9697–706.  

3. Hung Y, Wijnhoven HAH, Visser M, Verbeke W. Appetite and protein intake strata of older adults in the European Union: socio-demographic and health characteristics, diet-related and physical activity behaviours. Nutrients. 2019;11(4).  

4. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, et al. Protein and healthy aging. The American Journal of Clinic al Nutrition. 2015;101(6):1339s–45s.  

5. Hiol AN, von Hurst PR, Conlon CA, Mumme KD, Beck KL. Protein intake, distribution, and sources in community-dwelling older adults living in Auckland, New Zealand. Nutrition and Healthy Aging. 2023;8(1):171-181. doi:10.3233/NHA-220176  

6. Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current opinion in clinical nutrition and metabolic care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b   

7. Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology: Series A. 2015;70(1):57–62.  

8. Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of Nutrition. 2014;144(6):876–80.  

9. Granic A, Davies K, Jagger C, Kirkwood TB, Syddall HE, Sayer AA. Grip strength decline and its determinants in the very old: longitudinal findings from the Newcastle 85+study. PLoS One. 2016;11(9):e0163183.  

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11. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group – ScienceDirect  

12. Bauer, J., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559.  

13. Riviati N, Indra B. Relationship between muscle mass and muscle strength with physical performance in older adults: A systematic review. SAGE Open Medicine. 2023;11. doi:10.1177/20503121231214650  

14. United Nations Department of Economic and Social Affairs. Leaving No One Behind In An Ageing World — World Social Report 2023. 2023wsr-chapter1-.pdf (un.org)  

15. National Health and Medical Research Council Australian Government Department of Health and Ageing. Nutrient Reference Values for Australia and New Zealand. National Health and Medical Research Council. 2006. Protein | Eat For Health  

16. Houston, D. K., Nicklas, B. J., Ding, J., Harris, T. B., Tylavsky, F. A., Newman, A. B., Lee, J. S., Sahyoun, N. R., Visser, M., Kritchevsky, S. B., & Health ABC Study (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American journal of clinical nutrition, 87(1), 150–155. https://doi.org/10.1093/ajcn/87.1.150  

17. Hengeveld, L. M., et al. (2020). Prevalence of protein intake below recommended in community-dwelling older adults: a meta-analysis across cohorts from the PROMISS consortium. Journal of cachexia, sarcopenia and muscle, 11(5), 1212–1222. https://doi.org/10.1002/jcsm.12580  

18. Hiol AN, von Hurst PR, Conlon CA, Mumme KD, Beck KL. Protein intake, distribution, and sources in community-dwelling older adults living in Auckland, New Zealand. Nutrition and Healthy Aging. 2023;8(1):171-181. doi:10.3233/NHA-220176   

19. Verreijen, A. M., van den Helder, J., Streppel, M. T., Rotteveel, I., Heman, D., van Dronkelaar, C., Memelink, R. G., Engberink, M. F., Visser, M., Tieland, M., & Weijs, P. J. M. (2021). A higher protein intake at breakfast and lunch is associated with a higher total daily protein intake in older adults: a post-hoc cross-sectional analysis of four randomised controlled trials. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 34(2), 384–394. https://doi.org/10.1111/jhn.12838   

Additional reading / supporting material not directly referenced: 

Fujita S, Dreyer HC, Drummond MJ, Glynn EL, Cadenas JG, Yoshizawa F, et al. Nutrient signalling in the regulation of human muscle protein synthesis. The Journal of Physiology. 2007;582(Pt 2):813–23.  

Traylor DA, Gorissen SHM, Phillips SM. Perspective: protein requirements and optimal intakes in aging: are we ready to recommend more than the Recommended Dietary Allowance?. Advances in Nutrition. 2018;9(3):171–82.  

Dhillon RJ & Hasni S (2017) Pathogenesis and management of sarcopenia. Clin Geriatr Med 33, 17–26  

Liao CD, Lee PH, Hsiao DJ et al. (2018) Effects of protein supplementation combined with exercise intervention on frailty indices, body composition, and physical function in frail older adults. Nutrients 10, 1916.  

Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., Cederholm, T., Cruz-Jentoft, A., Krznariç, Z., Nair, K. S., Singer, P., Teta, D., Tipton, K., & Calder, P. C. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical nutrition (Edinburgh, Scotland), 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.0  

Gaytán-González A, Ocampo-Alfaro MJ, Torres-Naranjo F, Arroniz-Rivera M, González-Mendoza RG, Gil-Barreiro M, et al. The consumption of two or three meals per day with adequate protein content is associated with lower risk of physical disability in Mexican adults aged 60 years and older. Geriatrics (Basel). 2020;5(1).  

Gingrich A, Spiegel A, Kob R, Schoene D, Skurk T, Hauner H, et al. Amount, distribution, and quality of protein intake are not associated with muscle mass, strength, and power in healthy older adults without functional limitations-an enable study. Nutrients. 2017;9(12):1358.  

Rousset S, Patureau Mirand P, Brandolini M, Martin JF, Boirie Y. Daily protein intakes and eating patterns in young and elderly French. British Journal of Nutrition. 2003;90(6):1107–15.  

Gingrich A, Spiegel A, Kob R, Schoene D, Skurk T, Hauner H, et al. Amount, distribution, and quality of protein intake are not associated with muscle mass, strength, and power in healthy older adults without functional limitations-an enable study. Nutrients. 2017;9(12):1358.  

Cardon-Thomas DK, Riviere T, Tieges Z, Greig CA. Dietary protein in older adults: adequate daily intake but potential for improved distribution. Nutrients. 2017;9(3):184.