Quick & Healthy Recipes for Senior Health
Most individuals know that – at any age – eating healthy foods can help them maintain a healthy weight. However, what you eat goes beyond simple weight management. Eating healthy can help reduce the risk of some diseases, such as osteoporosis, high blood pressure, heart disease and diabetes, and it provides your body with the fuel to remain physically active. The hard part is following through with a promise to yourself to eat healthier. As you age, you might experience a decreased appetite and have less interest in food. The simple action of eating can even become difficult. What is the best diet for adults 70 and older? Portion size, ingredients and smart recipes are all elements of senior nutrition – and creating healthy delicious meals doesn’t have to be hard! To help you get started, we’ve put together a guide to easy meals for seniors.
The Basics
According to the National Institutes of Health, seniors benefit by choosing foods high in nutrients and low in calories. A few options include:
Seafood
Lean protein, such as poultry
Eggs, beans and nuts (unsalted)
Whole grains
Low-fat or nonfat dairy
Fruits
Vegetables
It’s recommended to limit or avoid foods that don’t provide much nutrition and are high in calories. Snacks and desserts such as soda, chips, cookies, pie and cake are a few of the main culprits. Try to avoid saturated and trans fats, use salt in moderation and limit alcohol.
Plan meals before grocery shopping and make a list. Making a shopping list is beneficial in two ways. It will encourage you to look for the nutritious foods you should be eating, and it will make it easier to stick to your budget. Be sure to include the items you need for your meals and any low-calorie basics you need to restock in your kitchen – this is good for quick and easy snacking.
Here are some ideas for putting together easy, nutritious meals. Mix, match, and add your own twists for variety!
BREAKFAST
- Whole grain toast topped with almond butter and bananas. Also try apple butter, organic jam or a drizzle of honey instead of butter.
- Yogurt parfait loaded with healthy fruits. Greek yogurt is a great substitution for full-fat yogurt. Add fruits like diced apples, bananas, melon balls or grapes for a fresh, quick and nutritious breakfast.
- Scrambled eggs with fresh vegetables mixed in. Egg whites are a great choice because they don’t contain any cholesterol. Tossing in vegetables adds substance and nutrients. Try adding onions, spinach, cherry tomatoes, mushrooms or chives.
LUNCH
- Antioxidant salad with chicken. Choose leafy greens like kale and spinach and mix in your favorite vegetables such as cucumber, tomatoes, zesty radish and avocado. Finish it off by tossing it in a low-calorie vinaigrette. You can substitute the chicken with tempeh, tofu, or garbanzo beans for a vegetarian-friendly meal!
- Homemade tuna salad. Try using Greek yogurt and adding pine nuts, celery or red onion for added texture and crunch. Tuna salad is very versatile and can be served in various ways – as lettuce wraps, a whole grain sandwich or dip-style with crackers.
- Soup for the soul but make it healthy! Start with chicken or vegetable broth, then add seasoning and all your favorite vegetables. This is a great dish that provides an easy way to meet your recommended daily intake of vegetables! You can add protein, potatoes for thickening texture and squash or fresh corn for sweetening. Pro tip: a large batch can be frozen into individual portions for anytime use.
DINNER
- Baked, broiled or grilled skinless chicken breast or fish fillet (tilapia, salmon, and tuna are delicious choices). Season with a squeeze of lemon and herbs such as thyme and rosemary.
- Baked yam, potato, or squash. These pair well with an entrée like fish or chicken. Baking them together in tinfoil will emulsify the flavors and shorten cooking time. Quinoa is another great side option. According to Healthline, quinoa is rich in fiber, minerals, antioxidants and all nine essential amino acids, making it one of the healthiest and most nutritious foods.
- Veggie delight. Steam a variety of different vegetables such as onions, carrots, broccoli, cauliflower, beets, spinach, asparagus or kale with light seasoning. Each is a great way to get in your veggies.
HEALTHY EATING AT CARNEGIE VILLAGE
At Carnegie Village Senior Living, our team of experts know exactly what it takes to design a diet that offers great nutrition without compromising taste. Restaurant-style dining in our community means more delicious options and many meals enjoyed with great new friends.
When you add that to the rest of our offerings – like varied independent and assisted living lifestyles supported by higher levels of care – it’s no wonder that so many in the Kansas City area choose to live here. Find out what we can do for you when you contact us today.