🍽️ How to Add Soy to Your Diet
Here are some easy ways seniors can include soy in their daily meals:
✅ Boiled soybeans (edamame) – as a snack or salad topping
✅ Tofu or tempeh – in stir-fries or stews
✅ Soy milk – with cereal or smoothies
✅ Soy protein powder – in shakes for a post-exercise boost
✅ Roasted soy nuts – for a crunchy, high-protein snack
Serving tip: Aim for 25–30g of protein per meal to maximize muscle retention. Combine soy with whole grains, vegetables, and healthy fats for complete nutrition.
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💪 Bonus Tips to Prevent Muscle Loss After 65
Eating soy is powerful, but combining it with lifestyle changes is even better:
1. Do strength training (2–3 times per week): even light weights or resistance bands help.
2. Stay active daily: walking, gardening, or swimming count.
3. Get enough sleep: recovery is key for muscle repair.
4. Stay hydrated and avoid excessive alcohol or sugar.
5. Balance your diet with fruits, veggies, and healthy fats.
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