As we age, our bodies can change significantly. And one common problem seniors face is the natural loss of muscle mass over the years. It’s essential to prioritize your health wherever you can and take active steps to preserve your muscle mass and improve your quality of life. So what foods can help seniors build muscle?
Some muscle-building foods include:
- Meat and fish
- Eggs
- Dairy
- Beans
- Nuts
If you’re unable to work all of these into your diet, don’t worry! You can always take supplements to boost your overall health.
Why Should Seniors Try to Build Muscle?
The natural aging process often brings along the loss of muscle mass. This process, known as sarcopenia, can begin as early as the age of 30 and lead to the loss of anywhere between 3-8% of muscle mass with every passing year.
For seniors, this can pose a bigger risk than it may appear at first. It’s not about appearance, a loss of muscle mass can lead to:
- Reduced strength and mobility
- Increased risk of falls and fractures
- Decreased metabolism
- Greater difficulty in performing daily activities
- Increased risk of chronic health conditions
This means that by actively building muscle, seniors can make incredible progress toward improving their independence, quality of life, and more. But how?
What Foods Help with Muscle Building?
When it comes to your overall health, it all starts with diet. To build muscle, protein is key—it’s what provides your body with the necessary amino acids to build and repair muscle tissue. So by incorporating protein-rich foods into your diet, you can make a big difference!
1. Meat & Fish
Lean meats and fish are excellent sources of high-quality protein. So try to work the following into your diet:
- Chicken breast
- Turkey
- Salmon
- Tuna
2. Eggs
Eggs are a versatile and affordable source of protein. They can be added to most meals, and cooked in plenty of different ways. Scrambled, boiled, poached, and fried are just a few ways to prepare them. They’re a convenient and delicious option to work more protein into your diet.
3. Dairy
Dairy products aren’t only rich in protein, they also provide calcium, which is essential for bone health. The options are seemingly endless, and include:
- Milk
- Cheese
- Yogurt
These dairy products can be easily incorporated into many different meals.
4. Beans
Beans are a plant-based protein source that offers fiber, vitamins, and minerals. They’re an excellent option for those who prefer a vegetarian or vegan diet. Popular choices include:
- Black beans
- Lentils
- Chickpeas
5. Nuts
Nuts are high in protein, healthy fats, and other essential nutrients. They’re also a convenient snack that can easily be added to meals or eaten on their own. Some great options for seniors include:
- Almonds
- Walnuts
- Cashews
6. Supplements
If you find it challenging to incorporate enough muscle-building foods into your diet, don’t worry! You can always consider taking supplements to support your overall health and muscle-building goals. Visit your primary physician to discuss what supplements are right for you.
Protein-Rich Recipe Ideas
So how do you work these foods into your diet? It’s simpler than you think—these foods are all fairly universal and can be worked into plenty of different delicious dishes. So why not try the following?
Breakfast: Scrambled Eggs with Spinach & Cherry Tomatoes
To make an incredible protein-rich breakfast, eggs are a great place to start. You’ll need:
- 2 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- Salt and pepper to taste
To prepare:
- Crack the eggs into a bowl and whisk with salt and pepper.
- Heat the olive oil in a skillet, and cook the spinach and tomatoes for 2-3 minutes or so.
- Scramble the eggs and add them to the skillet. Cook them to your preference.
Then, you can enjoy a wonderful way to start the day!
Lunch: Grilled Chicken Salad
For a nutritious and satisfying lunch, a grilled chicken salad is a fantastic option. Here’s what you’ll need to make it:
- 1 chicken breast
- 4 cups mixed salad greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup cucumber, sliced
- 1/4 cup feta cheese crumbles
- 1/4 cup balsamic vinaigrette
To prepare:
- Season the chicken breast with salt, pepper, and your choice of spices.
- Grill the chicken breast over medium heat until fully cooked, about 5-7 minutes per side.
- Allow the chicken to rest for a few minutes before slicing it into thin strips.
- In a large salad bowl, combine the salad greens, cherry tomatoes, red onion, cucumber, and feta cheese.
- Top the salad with the grilled chicken slices and drizzle with balsamic vinaigrette.
Enjoy your protein-packed lunch!
Dinner: Baked Salmon with Quinoa & Steamed Broccoli
For dinner, try a delicious and healthy combination of baked salmon, quinoa, and steamed broccoli. You’ll need:
- 1 salmon fillet (about 6 oz)
- 1 cup quinoa
- 2 cups water or broth
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 1 lemon, sliced
- Salt, pepper, and your choice of herbs for seasoning
To prepare:
- Preheat your oven to 375°F (190°C).
- Season the salmon fillet with salt, pepper, and herbs. Place lemon slices on top.
- Place the salmon on a baking sheet and bake for 15-20 minutes or until fully cooked.
- Meanwhile, rinse the quinoa and cook it in a pot with 2 cups of water or broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the liquid is absorbed.
- Steam the broccoli florets until they are tender, about 5 minutes.
Plate the baked salmon with a serving of quinoa and steamed broccoli. This balanced meal provides a great mix of protein, healthy fats, and essential nutrients. It’s an excellent way to wrap up the day with a delicious meal.
Living a Healthy, Vibrant Life
Here at Bella Mar at Delray Beach, we know how important it is to live a healthy and vibrant life. But diet is just one piece of the puzzle. It’s crucial to find a community that supports you in your journey towards a healthier life—a community like ours. Schedule a tour with us today and find your future home!
