FollowAs we grow older, getting enough protein becomes increasingly important for maintaining muscle strength, energy levels, and overall health. Most adults generally need between 0.8 to 1.6 grams of protein per kilogram of body weight daily, depending on age, activity level, and health condition. Since I weigh about 42kg, I try to aim for around 42 grams of protein a day to make things simple.
For breakfast, I usually eat two medium-sized eggs, which provide approximately 12 to 12.6 grams of protein. I also enjoy a small handful of walnuts — around 8 to 10 whole walnuts — together with one tablespoon of roasted black beans and another tablespoon of pumpkin and sunflower seeds for extra nutrients and healthy fats.
Lunch is usually something simple but protein-rich, such as roast chicken breast, boiled chickpeas, or lean pork. For dinner, my dad often prepares steamed fish or chicken, which adds even more quality protein to my meals. Besides that, I also include milk, yogurt, flaxseed meal, and soaked chia seeds in my daily diet. Altogether, my protein intake likely reaches around 40 grams a day, or sometimes even more.
Protein plays a vital role in human health. It helps build and repair muscles, supports healthy bones, strengthens the immune system, and keeps the body functioning properly. As we age, adequate protein intake becomes even more important because muscle mass naturally declines over time. Eating enough protein can help support strength, mobility, recovery, and healthy ageing.
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| My breakfast of 2 soft-boiled eggs with mum’s homemade pesto. The pesto is made using homegrown sweet basil, roasted cashews, garlic, lemon juice, olive oil, and a pinch of salt. |
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