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Senior Nutrition Tips and Tasty Recipes

Nutrition Tips for Seniors

As people age, many factors including medicine, joint problems, digestion and loss of vision, taste, and smell can make food less appealing and lower older adults’ ability to shop, cook and eat. It’s important that seniors continue to get a nutrient-rich diet to keep their bodies healthy as they age. The following senior nutrition tips and simple recipes will help caregivers and seniors incorporate healthy eating into their daily routine.

Six Nutrition Tips for Seniors and Their Caregivers:

Prepare

A caregiver can cook, prepare, and cold store meals for a few days at a time.

Drink plenty of liquids

With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.

Make eating a social event

Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

Plan healthy meals

Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

Know how much to eat

Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

Vary your vegetables

Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients as well as a good source of fiber.


Try this meal plan with five easy and nutritious recipes that seniors and caregivers can enjoy

Breakfast

Savory Oatmeal

Ingredients:

  • Quick cooking oats
  • Low-fat or fat-free milk
  • ¼ cup cooked turkey sausage
  • ½ cup spinach
  • 1 tsp flax seeds
  • Sliced avocado

Directions:

Make oatmeal as directed on the package on stove or microwave. Cook turkey sausage. When oatmeal and sausage is cooked, add turkey, spinach and flax seeds to oatmeal. Top with sliced avocado.

Substitutions and Tips: • Substitute water for milk if dairy intolerant. • You can customize with your own favorite mix-ins such as nuts, kale, and paprika.

 

Lunch

Quinoa Bean Salad with Cilantro Lemon Dressing  (Adapted from Cooking Light)

Directions:

Cook quinoa according to the package. Combine olive oil, cilantro, lemon juice, mustard, sugar, pepper, and garlic in a large bowl. Stir until blended and then add in quinoa. Stir in tomatoes, green onions, carrots, and beans.

Ingredients:

  • 1 ½ cups uncooked quinoa
  • 1 tbsp olive oil
  • 1 cup chopped cilantro
  • 3 tbsp lemon juice
  • 2 tbsp dijon mustard
  • 1 tsp sugar
  • 1/2 tsp black pepper
  • 3 garlic cloves, minced
  • 4 cups chopped tomato  (about 3 medium)
  • ½ cup sliced green onions
  •  ½ cup chopped carrots
  • 1 (15 oz) can black beans
  • 1 (15 oz) can garbanzo beans

Substitutions and Tips: • Substitute cucumber for carrots if have difficulty chewing or swallowing. • Make a large batch and enjoy for several days.

Snack

Cereal Crunch Trail Mix  (Adapted from Cooking Light)

Ingredients:

  • 1/2 cup dried cranberries
  • 2 cups whole-grain Rice Chex
  • 3 cups Kashi Go Lean Crunch Cereal
  • ½ cup roasted almonds

Directions:

Mix all ingredients together and enjoy.

Substitutions and Tips: Add in cooked barley, bulgur or whole-wheat couscous for extra fiber.

Dinner

Chicken Vegetable Soup  (Adapted from Martha Stewart)

Ingredients:

  • 10 cups chicken broth
  • 4 cups cooked shredded chicken
  • 4 medium carrots, diced
  • 3 medium celery stalks, diced
  • 1 medium onion
  • 1 cup spinach or kale
  • 1 sprig fresh thyme
  • 1 sprig fresh rosemary
  • 1 tsp lemon seasoning

Substitutions and Tips: Add in cooked barley, bulgur or whole-wheat couscous for extra fiber.

Directions:

In a large pot, bring broth to a boil. Add in onion, carrots, and celery. Reduce heat and simmer until vegetables are tender (about 15 minutes.) Stir in chicken. Add leafy greens, thyme, rosemary and lemon seasoning. Cook until chicken is warmed, about 3 to 5 minutes.

 

Sweet Treat

Berry Lemon Parfait (Adapted from  Health Magazine)

Ingredients:

  • 1 cup low-fat or fat-free vanilla Greek yogurt
  • 2 (3.5-ounce) containers fat-free vanilla pudding
  • 2 tbsp lemon curd
  • 1/2 tsp vanilla extract
  • 2 tbsp honey
  • 1 tbsp fresh lemon juice
  • 3 cups mixed berries (such as blueberries, strawberries, and raspberries)
  • Granola for topping

Directions:

Whisk together yogurt, pudding, lemon curd, and vanilla extract. Set aside. In a medium bowl, stir honey and lemon juice together. Add berries and stir until combined. Scoop yogurt into a small bowl, then top with berry mixture and sprinkle granola on top.

Substitutions and Tips: Reduce honey and lemon curd by 50 percent if you have diabetes. Top with fresh nuts instead of granola if desired.

Summary
Senior Nutrition Tips and Tasty Recipes
Article Name
Senior Nutrition Tips and Tasty Recipes
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Our senior nutrition tips and simple recipes will help both caregivers and seniors incorporate healthy eating into their daily routine.

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