DEAR DR. BLONZ: My parents, now in their 80s, tell me their appetite is nothing like it used to be. Eating seems to be more of an obligation or a social requirement than something driven by hunger. I am concerned that whenever I am with them, they don't eat much of anything, especially protein. They usually split an entree when out at a restaurant.
Like them, I am not a big meat eater. I know the body needs protein, and I get enough, but I am concerned about them. How much of a problem is this? -- V.N., Oakland, California
DEAR V.N.: Protein from our diet is needed to make bones, brain cells and nerves, along with hair, skin, nails, muscles, organs, blood cells, enzymes, hormones, immune-system antibodies, chemical messengers, and the DNA and RNA used to form the genetic code of life. That's quite a lineup.
For well-nourished people, occasional protein intake below the required levels does not pose serious problems. Health issues are more likely to develop when inadequate protein is the rule rather than the exception.
Depending on the length and degree, symptoms of an ongoing protein deficiency could include increased susceptibility to disease, poor wound healing, fatigue, anemia, hair and skin problems, mental confusion, pallor, digestive disturbances, muscle wasting and weight loss. Many of these are general symptoms associated with aging, but a chronic protein deficiency can contribute more to elderly decline than had been previously thought. We continue to learn about the ways that marginal protein intake can contribute to chronic health issues.
Protein deficiencies are severe in developing countries where protein-rich foods are scarce, and these deficiencies can be life-threatening. In the U.S., however, protein intake has not been the focus of much concern, as Americans tend to have more than they require.
That said, the concerns about your parents' eating are valid. Surveys have shown that a large proportion of the elderly eat below the adult recommended dietary allowance (RDA) for protein, especially the homebound elderly.
The official RDA for adults is 11 grams of protein for every 30 pounds of body weight (or 0.8 grams of protein per kilogram body weight); this translates to about 55 grams of protein for a 150-pound individual. Research suggests that individuals over 65 should get more: about 88 grams of protein for a 150-pound elderly person.
There are approximately 30-35 grams of protein in a 4-ounce piece of meat, lean fish or chicken -- about the size of a pack of playing cards. Protein is also available in nuts, seeds, dairy, grains and legumes.
While we must understand the importance of getting enough protein, the average individual does not benefit from overdoing it, as the body doesn't have a way to store significant amounts of protein for later use. When consumed, excess protein gets turned into fat and stored.
For more specific information, check the National Institute on Aging's eating tips for older adults at b.link/n96xgv. Another good resource is the Office of Disease Prevention and Health Promotion, which features a page on "Nutrition as We Age." Find it at health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines.
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.