Nutritionist: Elderly feel weak despite eating because they lack protein

Many family members wonder why their elderly relatives feel weak and lack muscle mass even when they eat heartily. Nutritionist Liao Hsin-yi explains that the issue might not be the quantity of food, but the quality and the order in which it's consumed.

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Many family members want to ask: 'My dad eats his fill for three meals, and doesn't eat little, why is he still so weak?'

Liao notes that some seniors habitually start their meals with soup, followed by rice and vegetables, leaving little appetite for protein-rich foods like fish, meat, eggs, or tofu. By the time they reach these essential protein sources, they are often already full. This eating pattern, though seemingly consuming enough food, results in insufficient protein intake.

To address this, Liao suggests a simple change in eating order: prioritize protein first, then vegetables, and finally carbohydrates like rice or sweet potatoes. This strategy ensures that vital nutrients are consumed while appetite is still high, without necessarily reducing overall food intake or focusing on weight loss.

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Eating until full does not mean that the nutrients the muscles need have been sufficiently consumed.

She emphasizes that sufficient energy intake is also crucial for muscle maintenance, as the body may convert protein to energy if calorie intake is inadequate. Therefore, the key dietary focus for seniors should be a combination of sufficient protein and adequate calories. Furthermore, regular physical activity, including walking and resistance exercises, is vital for preserving muscle strength and mobility.

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First eat protein: fish, meat, eggs, tofu, soy products, or dairy products, while the appetite is still good.

Liao also cautions against relying solely on weight as an indicator of muscle health. Weight gain might be due to increased fat, not muscle. Signs of declining muscle strength include increased fatigue during walking, difficulty standing up from a chair, slower walking pace, imbalance, and reduced overall activity. These are critical reminders to focus on adequate nutrition, particularly protein, and consistent exercise to maintain muscle mass and mobility in older adults.

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Muscle loss is not necessarily evident from weight alone.