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The Town Sage — Best lives are lived from home

Nutrition & Protein guide

Eating to stay strong

Muscle supports balance, energy and independence. Food is one of the easiest places to help it.

Yogurt with berries, soft-boiled eggs and whole-grain toast

Three simple habits

  • Include a protein food at each meal, not just dinner.
  • Keep ready-to-eat options on hand for low-energy days.
  • Sip water through the day — thirst signals fade with age.

Needs vary with health conditions, especially kidney disease. Check with your doctor or a registered dietitian.

Easy protein ideas

Breakfast

Greek yogurt with fruit, eggs any style, cottage cheese on toast, oatmeal made with milk.

Lunch

Tuna or salmon salad, bean soup, a turkey and cheese sandwich, lentil salad.

Snacks

Cheese and crackers, a handful of nuts, hummus, a glass of milk or a smoothie.