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Over 60? Eat THIS Every Morning or Your Muscles Will Keep Disappearing | Senior Nutrition

Are you over 60 and searching for affordable ways to build muscle naturally? In this video from Healthy Everyday, we dive into senior nutrition strategies that highlight 7 cheap, high-protein foods you can easily add to your daily meals. These senior nutrition tips focus on budget-friendly choices packed with essential nutrients to help seniors maintain muscle mass, boost energy, and stay strong. Whether your goal is to prevent muscle loss, improve mobility, or simply feel healthier, our senior nutrition guide will walk you through every step.

You’ll discover how to make simple food swaps, prepare quick meals, and select the best protein sources without overspending. Backed by science, these senior nutrition recommendations are perfect for anyone over 60 who wants to live longer and stay active. Don’t miss these powerful senior nutrition insights that can transform your health and daily routine. Watch now and start building muscle the smart way!

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0:00 - Intro: Affordable Muscle Building

Seniors over 60 can build muscle without expensive supplements or gourmet diets using seven budget-friendly, high-protein foods costing under $3 per serving.
0:30 - Muscle Loss and Cost Myths

After 50, muscle mass drops 1–2% yearly, leading to 30% strength loss by 80; affordable foods outperform costly supplements, saving hundreds annually.
2:04 - Food 1: Sardines ($1.25/can)

Canned sardines (23g protein/can) provide complete protein and omega-3s, reducing inflammation and preserving muscle, per American Journal of Clinical Nutrition.
4:38 - Food 2: Cottage Cheese ($2.50/16oz)

Cottage cheese (20g protein/cup) offers slow-digesting casein for sustained muscle support; full-fat versions enhance nutrient absorption, per McMaster University.
7:27 - Food 3: Lentils ($1.50/lb)

Lentils (18g protein/cup) combine protein, fiber, iron, and leucine; paired with grains, they support muscle growth and gut health, per Journal of Nutrition.
10:15 - Food 4: Canned Tuna ($1/can)

Canned tuna (20g protein/3oz) delivers bioavailable complete protein; low-mercury light tuna is safe up to 12oz weekly, per University of Arkansas.
12:55 - Food 5: Eggs ($2.50/dozen)

Eggs (6g protein/egg) provide high-quality protein, leucine, and vitamin D; whole eggs boost muscle synthesis 40% more than whites, per University of Illinois.
15:22 - Food 6: Greek Yogurt ($5/32oz)

Greek yogurt (20g protein/cup) blends whey and casein for rapid and sustained muscle support, plus probiotics for gut health, per Tufts University.
17:52 - Food 7: Dried Beans ($1.20/lb)

Dried beans (15g protein/cup) offer protein, fiber, and anti-inflammatory polyphenols for muscle growth at 1¢/gram, per Journal of Nutrition.
20:29 - Action Plan

Start with two foods (e.g., sardines, beans), maintain consistency, and combine with grains for complete proteins to boost strength, energy, and independence affordably.
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Welcome to Senior Nutrition – the go-to channel for adults over 60 who want to fight arthritis, ease joint pain, and boost leg strength through better nutrition. 💪

At Senior Nutrition, we share weekly videos packed with practical senior health tips to prevent muscle loss, build healthy habits, and choose the right foods for long-term vitality.

Whether you’re managing inflammation or seeking natural ways to improve mobility, Senior Nutrition helps you take control—one smart choice at a time.

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