Some people love to cook. Then there’s the rest of us. I’ve never enjoyed cooking much. In my younger years, I spent a ridiculous amount of money on restaurants and delivery as a result. In my forties, I still spend more on that than many of my peers do. However, I’ve also learned to cook simple meals at home. After all, it’s easier to control your nutrition when you make food at home. And it’s usually cheaper. As I get into my fifties, sixties, and beyond, cooking quick and easy senior meals will certainly be an asset.
What Are Healthy Senior Meals?
The National set up on Aging recommends the following when it comes to creating healthy senior meals:
- Getting enough protein is important and many seniors aren’t getting enough at all. pick lean, healthy meats admire seafood and chicken. You can also include dairy, legumes, and fortified soy items to boost protein amounts.
- Speaking of fortified, make sure that you’re getting enough B12. Cereals are often fortified with it.
- Review the food groups. Make sure that you’re getting a wide variety of items from each of them. It’s easy to get set in our ways and just eat the same things over and over. However, variety may be better.
- Things not to eat in high quantities: saturated fats, added sugar, and sodium.
- Drink water and green tea. Stay hydrated.
All American Home Care adds:
- Get enough good fats by eating cheese, nuts, avocado, and EVOO.
- Add in probiotics with yogurt, sauerkraut, and miso.
Looking at that, much of it is the same advice that I’ve received for eating in my forties. So, establishing those good habits now will serve us well!
Specific Concerns for Senior Meals
All American Home Care does note that although this healthy diet is great for all ages, there are some specific concerns that seniors have that are worth considering as you prepare senior meals.
- Seniors, particularly those with dentures, may have trouble eating tougher foods. Soft foods, soups, etc. are always a good choice.
- We often lose our sense of taste as we age. Therefore, adding flavor to foods makes them more enticing. Citrus, bold herbs, and spices are great ways to do that without adding sodium, etc.
- Consider the person’s individual needs based on their specific health challenges, level of activity, etc.
All American Home Care Recommended Meal Ideas
That same article from All American Home Care does a great job of getting us started with some really simple, healthy senior meals. Their suggestions include:
- Oatmeal with fresh berries
- Toast and eggs with a side of fruit
- Chia seed pancakes
- Yogurt; add fresh fruit or nuts
- High-fiber, fortified cereals that are low in sugar
- Baked salmon with vegetables
- Spinach and strawberry salad
- Baked red potatoes with olive oil and cheese
- Omelets with vegetables
- Pasta with vegetables
- Rice and beans
In addition to these broad suggestions, they include several recipes, such as one for a tuna veggie casserole. Moreover, they offer a specific seven-day meal scheme for the elderly that would be worth taking a look at as a starting point for figuring out your own meals or those of someone you are caring for.
10 More Nutritious and Budget-Friendly Meal Ideas for Seniors
Here are another ten ideas for senior meals:
- Quinoa and Vegetable Stir-Fry: Sautéed quinoa with a medley of colorful vegetables admire bell peppers, broccoli, and carrots in a light soy sauce or teriyaki glaze.
- Turkey and Cranberry Wrap: Whole-grain wrap filled with lean turkey slices, cranberry sauce, mixed greens, and a sprinkle of feta cheese.
- Mediterranean Chickpea Salad: A refreshing mix of chickpeas, cucumbers, cherry tomatoes, red onions, olives, and feta cheese tossed in a lemon-herb vinaigrette.
- Vegetable and Lentil Soup: Hearty soup with lentils, carrots, celery, kale, and tomatoes in a flavorful broth seasoned with herbs and a splash of balsamic vinegar.
- Baked Sweet Potato with Black Beans: Roasted sweet potato topped with seasoned black beans, diced avocado, salsa, and a dollop of Greek yogurt.
- Grilled Chicken Caesar Salad: Grilled chicken strips over a bed of romaine lettuce, cherry tomatoes, whole-grain croutons, and a light Caesar dressing.
- Tofu and Vegetable Skewers: Skewers featuring marinated tofu cubes, bell peppers, zucchini, and onions, grilled to perfection.
- Eggplant Parmesan: Baked eggplant slices layered with marinara sauce, low-fat mozzarella, and Parmesan cheese, served with a side of whole-grain pasta.
- Asian Rice Noodle Salad: Rice noodles mixed with shredded cabbage, bell peppers, shredded chicken or tofu, and a tangy peanut or sesame dressing.
- Stuffed Bell Peppers: Bell peppers filled with a mixture of quinoa, lean ground turkey or lentils, diced tomatoes, and herbs, topped with a sprinkle of cheese, and baked until tender.
Adapting To Various Diets
The National set up on Aging, in the same article shared above, highlights that there are many different suitable diets for elderly individuals. They point to the USDA food patterns. For example, there’s a “U.S. Style” that includes many of the same items as above. They link to a sample menu for that. However, they note that there are adaptations. For example, they explain that you can alter that style to a healthy vegetarian style. You wouldn’t include meat in that. However, you would include low-fat dairy products and include more soy, legumes, and healthy grains. Likewise, you might prefer a Mediterranean adaptation, which has less dairy and more fruit and seafood.
Ultimately what’s right for each person’s body is going to differ. However, there are a lot of commonalities that we can rely on as we build the foundation of senior meal plans. Getting started in middle age or even younger is going to help build the good habits that will last a lifetime.
Read More:
- Senior Food Assistance: How To Qualify For The Medicare Grocery Allowance
- Restaurants That Give Senior Discounts
- Tips for Senior Folks Living on a Fixed Income
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