As we age, many older adults notice their arms and legs feel weaker, their walking pace slows down, or they become more prone to falls. These may be early signs of sarcopenia—a common but often overlooked condition.

What Is Sarcopenia?

      In simple terms, sarcopenia is the gradual loss of muscle mass and strength with age. Common causes include:

·         Inadequate protein intake (due to poor appetite, dental issues, or smaller food portions)

·         Lack of exercise (especially resistance or strength training)

·         Chronic illness or inflammation (which accelerates muscle breakdown)

Easy At-Home Screening Tools

1.       Calf Circumference Test: Wrap your thumb and index finger around the thickest part of your calf. If your fingers overlap or there is a gap, muscle mass may be insufficient.

2.       Walking Speed Test: If it takes longer than 6 seconds to walk 6 meters, it may signal reduced strength.

3.       Grip or Chair Stand Test: A noticeable drop in grip strength, or needing both hands to push up from a chair, are warning signs.

Protein: The Fuel for Strength and Vitality

    Protein is essential for maintaining muscle, immunity, and wound healing. Older adults are recommended to consume 1–1.2 g of protein per kilogram of body weight daily.

A simple rule of thumb: “One palm-sized portion of protein at each meal.”

·         Example: One egg equals half a palm, and 190 mL of unsweetened soy milk equals the other half—together they meet one meal’s protein target.

Better Protein Choices

·         Beans and Soy Products: Black beans, soybeans, edamame, tofu, dried bean curd, and soy milk. These provide protein, fiber, calcium, and phytoestrogens, supporting cholesterol control and heart health.

·         Fish: Salmon, mackerel, sardines, milkfish, tilapia, and more. Rich in protein and omega-3 fatty acids (EPA, DHA), which promote brain, heart, and anti-inflammatory health. Aim for at least twice a week.

·         Eggs: An affordable, nutrient-dense source of high-quality protein, vitamins (B, D), and minerals (iron, selenium).

·         Meat: Pork, beef, lamb, chicken, and duck. These provide all essential amino acids, vitamin B12, iron, and zinc.

Limit These Options

·         Processed Meats: Ham, bacon, sausage, hot dogs, meat floss, and meatballs. High in sodium, fat, and additives; linked to higher risks of heart disease and colorectal cancer.

·         Organ Meats: Liver, kidney, brain. While nutrient-rich, they are also very high in cholesterol. Limit to occasional, small portions.

·         Fatty Skins: Pork skin, chicken skin, duck skin, and fish skin. While they contain collagen, they are high in saturated fat and should not be considered a main protein source.

When Diet Alone Isn’t Enough: High-Protein Supplements

     Some seniors have reduced appetite or difficulty chewing, making it hard to reach daily protein goals. In these cases, a high-quality protein supplement can help.

Introducing “NutriBase High-Protein Drink”

Developed by a team of dietitians, this new product is designed to support muscle health:

·         20 g of high-quality protein per serving (155 kcal)

·         Fortified with Vitamin D (5 mcg) for bone and immune health

·         Low in saturated fat, zero trans fat, with less than 15 g of carbs

·         Contains whey protein + 5,000 mg BCAA to enhance muscle synthesis

·         Mild caramel flavor for better taste and acceptance

     Ideal for older adults, active individuals, or those with low vitamin D intake. Recommended intake: 1–2 servings daily, mixed with cold or warm water (below 113°F / 45°C).

?? Purchase Information: Special boxed set (30 packs) available at $1,690 TWD. Please contact the Nutrition Department for details.

Quick Tips for Healthy Aging

1.       Balanced Diet: Include a palm-sized protein source at every meal.

2.       Exercise Together: Pair proper nutrition with strength training (e.g., squats, resistance bands) for best results.

3.       Regular Check-Ups: For those with kidney disease, consult your physician or dietitian to adjust protein intake safely.

Final Note

     Sarcopenia is not an inevitable part of aging. With adequate protein and regular exercise, older adults can maintain muscle mass, prevent falls, and stay active. When regular meals fall short, convenient supplements like the NutriBase High-Protein Drink can be a practical and effective option.

?? Let’s protect the health of our loved ones—starting with “One Palm of Protein at Every Meal.