Healthy Eating for Seniors (Meal Plan Included)

It is vital that when we get older that we continue to maintain a balanced diet especially as we become less physically active however, many caregivers are concerned that their loved ones are not eating enough and are not getting the right nutrients from the food they do eat. The diminishment of taste and smell also dampens the desire and can really make eating time quite difficult.

Age-related changes can affect how our body processes food, which influences our dietary needs and affects your appetite. These are some of the changes:

Our Metabolism Slows Down.

Although this happens naturally, it also rapidly slow down if you don’t get as much exercise as you should. As our metabolism reduces, our body also reduces burning as many calories meaning we need to eat less to stay at a healthy weight. This is why it is crucial that the foods we eat should nutrient-rich as possible.

The majority of women with average activity levels require around 1,800 calories per day. Men with an average activity require around 2,300 calories each day. We will need less calories if we are sedentary and more if we are active.

Our Digestive System Changes

With the changes in our digestive system as we get older, these changes can also make it harder for our body to absorb important nutrients such as folic acid, vitamins B6 and B12.

Our Appetite May Change

Many seniors take one or more medications for health conditions; these can cause side effects such as a lack of appetite or stomach upset, which can lead to poor nutrition.

Our Emotional Health May Be Affected

Seniors who feel depressed or lonely often lose interest in eating. On the other hand, emotional issues may cause some people to eat more and gain unwanted pounds.

If you're concerned you or your loved one isn’t getting enough nutrition, there may be a number of reasons, including the simple facts that grocery shopping might not be as easy to do, cooking may be more difficult, or meals just aren't as fun to eat alone.

A healthy diet packed with vital nutrients can help ward off potential health problems that are common in senior citizens, like constipation, heart problems, diabetes, high blood pressure, and high cholesterol. Nutritious foods will also help you maintain a healthy weight and can work wonders for your energy level.

Tammera Karr, a board-certified holistic nutritionist has come up with 20 meal ideas for seniors. But before you get cooking, be sure that you should keep your senior's doctor in the loop.

Breakfast

Warm oatmeal and berries.

Place frozen or fresh berries in a crockpot at a low heat setting. Add a pat of butter and one serving of old-fashioned oats and water. Cover and cook on low, for several hours (or overnight). This will give it the consistency of bread pudding. (The easier option is adding berries to warm oatmeal.)

A hard-boiled egg

Accompany with a side of fresh fruit and a slice of whole-wheat toast.

Whole grain pancakes or waffles

For extra fibre, choose a brand that contains flax. Then top with fresh berries. For protein, also eat a handful of walnuts or almonds.

Yogurt parfait

Mix together yogurt, nuts and fruit. It's a good combo of healthy fat, Vitamin C and carbohydrates.

Power toast

For healthy fat and some protein, spread peanut butter or almond butter on whole-wheat toast; enjoy fresh fruit on the side.

Poached egg

Place egg on top of whole-wheat toast and steamed asparagus. Top with a small amount of butter.

Lunch

Quinoa salad

Sauté pre-chopped stir-fry vegetables (onion, red pepper, mushrooms). Combine with pine nuts or pecans and cooked quinoa. Toss with Italian salad dressing. Eat fresh, warm or cold; keeps well refrigerated. The USDA recommends steaming or sautéing vegetables in olive oil instead of boiling, which drains the nutrients.

Eggs and red potatoes

Melt a pat of butter in a skillet; chop up potatoes and add to skillet, over a medium heat. Cover skillet for 2 min. Then, pour scrambled eggs over potatoes, add pepper and toss until eggs are hot. Rather than season with salt, which can lead to water retention and high blood pressure, use fresh herbs and spices.

Cottage fries

Slice parboiled red potatoes. Heat extra virgin olive oil in a skillet and cook the potatoes at a medium heat. Top with leftover vegetables and grated sharp cheddar cheese. Cover, let steam and serve.

Southwest omelette

Beat 2 eggs. Put 1 Tbs. olive oil in a skillet. Pour in the egg mixture; add pepper jack cheese chunks and natural salsa or chili sauce. When eggs are firm, fold and serve with sliced avocado. Tip: Chili and spices help boost diminished taste buds.

Salmon wrap

Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.

Dinner

Baked or grilled Alaskan salmon

Top each steak with tomatoes, sweet onion, dried or fresh basil, chopped garlic and 1 Tbs. extra virgin olive oil. Wrap each piece of fish tightly in aluminium foil and place in the oven on a low heat (300 degrees). If the fish is thawed, cook for about 15 minutes. Dinner is ready when the fish is flaky, but still moist.

Lamb and potatoes

(If you can keep some parboiled red potatoes on hand, you can prepare fast and easy meals.) Form ground lamb into small meatballs. Tear fresh basil into slivers, or use a pinch of dried basil. Slice pre-cooked red potatoes into small pieces. Slice a clove of garlic. Warm extra virgin olive oil in a skillet. Sauté? garlic and basil on a medium heat for 5 minutes. Add lamb; brown. Add potatoes; cover for 10 min. Toss ingredients; add a dash of ground pepper. Cook for an additional 5 min.

Shrimp and pasta

Heat a pat of butter and 1 Tbs. olive oil in a saucepan. Add chopped fresh herbs, garlic and a handful of shrimp. Toss and cook until shrimp is done. Place on a bed of pasta and top with chopped fresh tomatoes.

Liver and fennel

Place liver slices in a skillet with extra virgin olive oil. Top with chopped fennel, ted onion and cabbage. Cover and steam until liver is tender. Serve.

Beans and rice

Heat up a can of black, pinto or white beans. Serve with brown rice, oats or barley. You can warm the meal in a crockpot and serve later.

Shrimp and fresh greens

Sauté fresh vegetables in a saucepan (again, you can buy pre-cut veggies), with olive oil. Add cocktail shrimp, which can be bought peeled, cooked and chilled. Serve with a berry vinaigrette salad dressing and lime slices.

Southwest chicken salad

Cook boneless, skinless chicken breast on a medium heat in a skillet with extra virgin olive oil. Add salsa. Shred chicken and reserve in refrigerator to use for wraps, salad or soup.

Getting Assistance

It is vital that you monitor how your loved ones are getting on during meal times and especially if they themselves are doing the cooking. The time will come when an extra pair of hands will be required for health and safety reasons and it is important that you know the signs for when assistance will be required.

Signs to watch out for:

• Spoiled food in the refrigerator

• An empty refrigerator

• Diminished Energy / Strength lifting dishes in and out of the cupboards

• Burners being left on

• Shaky cutting skills

• Burnt pans (signs that they were left on stove too long)

If you are noticing these signs you can contact us at AL Homecare (contact details below)

Dublin: 01 513 5564

Cork: 021 601 7261

All Areas: 087 991 6791

Evenings and Weekends: 087 744 0729

Email: info@alhomecare.ie