I started eating focused on increasing protein and fiber after I read your post on the subject. I was having a hard time eating enough protein and my son suggested protein powder. I’ve used it in smoothies with fruit yogurt milk and peanut butter. What are you thoughts on supplementing with protein powder and if there are brands or types better for older adults?
Protein powder can be a really useful way to fill the gap, especially if getting enough protein from meals feels difficult. I don’t think older adults need a special “senior” formula. I’d generally look for a simple whey protein, or soy if you prefer plant-based, with around 20–30g of protein per serving and not too much added sugar. Whey is particularly useful because it’s naturally rich in leucine, an amino acid involved in maintaining muscle.
Your smoothies sound like a great way to use it! The yogurt, milk and peanut butter are contributing protein too, so the powder is really just helping you get to a useful amount more easily.
I use my ‘good’ dinnerware every day it was designed to enjoy. I’m learning to cook Japanese foods (healthy) & confess I love the luxury of a simple, well prepared meal with excellent ingredients. I cook for one & enjoy new recipes & trying new techniques. I keep a supply of prepared meals for those times I am not in the mood to cook. Nutrient levels are tracked on Chronometer app so I know exactly what I might be short on daily.
You make some really good points here. I have, however, always eaten like this. I tend to eat like a bird and can just grab some easy stuff or make a couple scrambled eggs with tomato, goat cheese and a green, and be happy.
I have never liked cooking for others, I've only done it because I had to. Now my son (33) lives with us, and he and my husband never know what version of me they'll get from day to day. Some days I'm really motivated and I surprise them and make dinner, some days I tell them they're on their own (and they do just fine), some days we order a pizza. We also use SunBasket meal delivery service. Cooking those meals is super helpful and knowing that two-three healthful meals a week are planned is great.
As a former certified nutrition coach and personal trainer, I understand the importance of nutrients, and getting adequate protein for one's body. However, I have never liked meal planning--go figure! I seem to be capable of planning for a day or two but no more, and I have a bit of demand avoidance when it comes to being responsible for what others put in their mouths. But I do care about my husband and son's health as well as mine so I soldier on.
This was a genuinely good read, and pairing the anorexia of aging with the social eating meta-analysis was the smart move.
What lands is that the two threads compound rather than just coexist: the same company that nudges a younger person to eat a little more may be doing structural work for someone whose hunger signalling is already blunted. The social effect matters most exactly where the biology is weakest. Framing it around lost purpose instead of laziness is the part people needed to hear.
Have never seen instant noodles being recommended for Seniors but am using them anyway as a standby for those days when I am too tired to cook.
One does not have to use the flavour sachet but can use one’s own spicing and flavouring. One can fortify instant noodles with a fried egg or, if one is too tired to fry an egg, one can crack a raw egg into the liquid before adding the noodles. And if you are lucky enough to have cooked chicken, beef or vegetables in the fridge, you can add that, too. Or collagen powder for extra protein, or ground flax seed for fiber.
In the end, you end up with a tasty cooked meal in a couple of minutes of microwaving. And no pile of dirty dishes to wash.
I actually like this idea. Some days, a simple meal you can make in five minutes is a lot better than skipping a meal altogether. Adding an egg and whatever’s in the fridge makes it much more balanced.
I read the article while finishing a bit of store bought potato salad. You made me cut the cheese, grab the crackers and a handful of walnuts for lunch.
Why do people seem to favor sweet food over savory as they get older? Or is it only me?
Then this article has officially done its job 😄 And no, I don’t think it’s just you. A lot of people seem to prefer sweet foods as they get older. Sugar can be pretty addictive!
Excellent article. We started a high protein, high fat, low carbohydrate diet 2 years ago (recommended by the late Dr Michael Moseley). We are both in our early to mid-70's. We lost 18kg (40lbs) each. We are both fitter, stronger and healthier than we've ever been, especially me. Hubby is a bit of a couch potato, but I got him swimming with me 3 times a week. I have always hated cooking, but I learnt how to prepare simple meals that fulfilled all our requirements.
That’s such a big change, and getting your husband swimming three times a week is amazing! I love that you found simple meals that work for both of you, especially when cooking was never something you enjoyed. Well done!
I hear you. I have been in the same situation. I found I could prep all my food on Sunday (which was the loneliest day for me) and mix and match all week. Maybe spent an hour max as I would use a rotisserie chicken for my protein and make it into tacos, wraps, salads, soups, and so on. My reward was to take the money I saved from eating junk and gave myself a trip to see my son who was living on the other side of the world. And I got a dog…. 💜 Eventually, it got easier and I met others in the same situation. We started a weekly supper club hosted by one member who provided the meat and everyone brought sides. We could each get several meals by sharing and making take home meals from the abundance. I hope it becomes easier for you!
I use a food prep company. Healthy meals. Variety. Low cost and keeps me out of the grocery store a bit more often, thus reducing my habitual potato chip craving.
I started eating focused on increasing protein and fiber after I read your post on the subject. I was having a hard time eating enough protein and my son suggested protein powder. I’ve used it in smoothies with fruit yogurt milk and peanut butter. What are you thoughts on supplementing with protein powder and if there are brands or types better for older adults?
Protein powder can be a really useful way to fill the gap, especially if getting enough protein from meals feels difficult. I don’t think older adults need a special “senior” formula. I’d generally look for a simple whey protein, or soy if you prefer plant-based, with around 20–30g of protein per serving and not too much added sugar. Whey is particularly useful because it’s naturally rich in leucine, an amino acid involved in maintaining muscle.
Your smoothies sound like a great way to use it! The yogurt, milk and peanut butter are contributing protein too, so the powder is really just helping you get to a useful amount more easily.
I use my ‘good’ dinnerware every day it was designed to enjoy. I’m learning to cook Japanese foods (healthy) & confess I love the luxury of a simple, well prepared meal with excellent ingredients. I cook for one & enjoy new recipes & trying new techniques. I keep a supply of prepared meals for those times I am not in the mood to cook. Nutrient levels are tracked on Chronometer app so I know exactly what I might be short on daily.
You make some really good points here. I have, however, always eaten like this. I tend to eat like a bird and can just grab some easy stuff or make a couple scrambled eggs with tomato, goat cheese and a green, and be happy.
I have never liked cooking for others, I've only done it because I had to. Now my son (33) lives with us, and he and my husband never know what version of me they'll get from day to day. Some days I'm really motivated and I surprise them and make dinner, some days I tell them they're on their own (and they do just fine), some days we order a pizza. We also use SunBasket meal delivery service. Cooking those meals is super helpful and knowing that two-three healthful meals a week are planned is great.
As a former certified nutrition coach and personal trainer, I understand the importance of nutrients, and getting adequate protein for one's body. However, I have never liked meal planning--go figure! I seem to be capable of planning for a day or two but no more, and I have a bit of demand avoidance when it comes to being responsible for what others put in their mouths. But I do care about my husband and son's health as well as mine so I soldier on.
Indeed 😎
Love the sharing supper with a neighbor!
This was a genuinely good read, and pairing the anorexia of aging with the social eating meta-analysis was the smart move.
What lands is that the two threads compound rather than just coexist: the same company that nudges a younger person to eat a little more may be doing structural work for someone whose hunger signalling is already blunted. The social effect matters most exactly where the biology is weakest. Framing it around lost purpose instead of laziness is the part people needed to hear.
Have never seen instant noodles being recommended for Seniors but am using them anyway as a standby for those days when I am too tired to cook.
One does not have to use the flavour sachet but can use one’s own spicing and flavouring. One can fortify instant noodles with a fried egg or, if one is too tired to fry an egg, one can crack a raw egg into the liquid before adding the noodles. And if you are lucky enough to have cooked chicken, beef or vegetables in the fridge, you can add that, too. Or collagen powder for extra protein, or ground flax seed for fiber.
In the end, you end up with a tasty cooked meal in a couple of minutes of microwaving. And no pile of dirty dishes to wash.
I actually like this idea. Some days, a simple meal you can make in five minutes is a lot better than skipping a meal altogether. Adding an egg and whatever’s in the fridge makes it much more balanced.
I read the article while finishing a bit of store bought potato salad. You made me cut the cheese, grab the crackers and a handful of walnuts for lunch.
Why do people seem to favor sweet food over savory as they get older? Or is it only me?
Then this article has officially done its job 😄 And no, I don’t think it’s just you. A lot of people seem to prefer sweet foods as they get older. Sugar can be pretty addictive!
Excellent article. We started a high protein, high fat, low carbohydrate diet 2 years ago (recommended by the late Dr Michael Moseley). We are both in our early to mid-70's. We lost 18kg (40lbs) each. We are both fitter, stronger and healthier than we've ever been, especially me. Hubby is a bit of a couch potato, but I got him swimming with me 3 times a week. I have always hated cooking, but I learnt how to prepare simple meals that fulfilled all our requirements.
That’s such a big change, and getting your husband swimming three times a week is amazing! I love that you found simple meals that work for both of you, especially when cooking was never something you enjoyed. Well done!
I hardly eat anymore. This article speaks to me. Once there was 6. Now there is me. I have no motivation.
I hear you. I have been in the same situation. I found I could prep all my food on Sunday (which was the loneliest day for me) and mix and match all week. Maybe spent an hour max as I would use a rotisserie chicken for my protein and make it into tacos, wraps, salads, soups, and so on. My reward was to take the money I saved from eating junk and gave myself a trip to see my son who was living on the other side of the world. And I got a dog…. 💜 Eventually, it got easier and I met others in the same situation. We started a weekly supper club hosted by one member who provided the meat and everyone brought sides. We could each get several meals by sharing and making take home meals from the abundance. I hope it becomes easier for you!
I’m so sorry. Going from six to one is such a profound loss. Please be gentle with yourself. Even something small to eat today is enough.
I cook for one all the time! I love to cook! I “collect” cookbooks. Leftovers are great, or can be put in the freezer.
I suggest to people to find a crazy recipe, purchase the ingredients, and COOK IT!
It’s actually a lot of fun, and I bet you’ll surprise yourself! 😉👍
I use a food prep company. Healthy meals. Variety. Low cost and keeps me out of the grocery store a bit more often, thus reducing my habitual potato chip craving.
Seems like you found a really practical way to make eating well easier!