Eggs are one of those high-protein foods that most people rely on as a cost-effective way to round out their diets. As egg prices go up, however, they may not be as affordable an option as they once were. Luckily, there are plenty of high-protein food options for seniors, and elder care providers can help them to add some of these into their diets.
Seeds and Nuts
Seeds and nuts boast a lot of protein and healthy fats, fiber, and nutrients like magnesium and zinc that seniors need. A handful of nuts or seeds can be a great snack, topper for a salad, or ingredient in a side or main dish. A lot of vegan recipes use cashews as a replacement for cheese, especially in pasta sauces that replace alfredo sauces, for example.
Vegetables and Fruits
Eggs are full of more nutrients than just protein, so it can be a little bit of a surprise for seniors to realize that vegetables and fruits contain tons of nutrients, but also can contain quite a bit of protein. Green peas, for example, contain over 8 grams of protein in a one-cup serving. Eating a variety of fruits and vegetables helps seniors fill in protein gaps they might experience.
Beans
There are tons of different types of beans out there and they’re high in not only protein but also fiber. The fiber in beans helps to keep cravings in check and boosts heart health, too. Beans are also budget-friendly, which makes them a great option for stretching other proteins in recipes. Elder care providers can help seniors find recipes they might enjoy that use beans as a base. There are so many different types of beans that seniors can enjoy a huge variety in their diet.
Dairy
Some seniors may find that dairy causes issues later in life but didn’t in the past. They may still be able to eat yogurt and lactose-free dairy products, however. Greek yogurt and cottage cheese both offer a lot of protein for the amount of calories they contain. Eating yogurt can boost gut health because of the probiotics yogurt contains. Hard cheeses, like parmesan, are delicious and also pack a lot of protein.
Whole Grains
Another sometimes surprising source of protein is whole grains. Whole grains include oats, brown rice, quinoa, barley, and millet, just to name a few. Most people are familiar with refined grains, like pasta or bread. But whole grains have the three main parts of the grain intact. That means they have the bran, or the nutrient-rich outer layer, the germ, and the endosperm intact. As grains are refined they first lose the bran, and sometimes get broken down even further.
Poultry and Fatty Fish
Poultry, like turkey and chicken, are lean and have a ton of protein. Fatty fish contains protein and healthy omega-3 fatty acids that seniors need for muscle strength and heart health. Sometimes fatty fish and poultry aren’t as budget-friendly as eggs, but when it’s possible to buy them on sale and stock up, they’re great to have on hand as a backup when seniors need more protein.
Dealing with shortages and rising costs of items that used to be easy staples, like eggs, can be tough for seniors. Elder care providers can help them work around those issues and find other foods that offer protein and other nutrients while also tasting great.