Healthy, Simple Meals for Seniors Cooking for One

Cooking for one can be even more challenging for seniors living alone than for young people, especially if they are adjusting to dietary changes. However, there are solutions that combine portion control and align meals with your dietary needs. Whether you’re cooking for yourself or an older loved one, or you’re a caregiver who prepares meals for clients, the ideas below should be able to kickstart your inner chef and whip up some easy, healthy alternatives.

Healthy, Simple Meals Built for One

Getting older doesn’t mean food can’t bring joy into your life. Below are just four of the many tasty meal-for-one ideas that can be prepared fairly quickly – and they can easily be adjusted to accommodate any food restrictions or personal preferences you may have. Start by experimenting with one or two of them. Add flavor or subtract ingredients according to your tastes and needs, and you may be surprised by all the yummy versions you can create in a jiff.

English Muffin Lovers Pizza

A simple pairing of English muffins and spaghetti sauce creates a quick meal that pizza lovers will enjoy, and it can be personalized however you like it.

Just spread sauce on the muffin with a spoon. Then add some low-fat toppings of your choice: veggies like mushrooms or green peppers, chopped or shredded chicken or turkey (precooked rotisserie chicken is delicious and ready to go!), and a modest portion of your favorite cheese. The muffin pizza can be heated in a toaster oven to melt the toppings or placed on a baking sheet in the oven for about 10 minutes.

Breakfast Burritos (Vegetarian or Meat)

Burritos are also quick, easy and customizable to make, as they can be filled with nearly anything. Adding broccoli, spinach, mushrooms, and peppers is a great way to incorporate vitamin-packed vegetables into a senior’s diet. With a decent serving of protein from scrambled eggs, and lean meats like chicken as an option, they’re also an easy way to meet essential daily protein quotas. Season the burrito how you like for a filling breakfast to start the day, or try one out for lunch or dinner.

Salmon Pita Breakfast Sandwich

If you’re in search of a quick, nutritious breakfast that is packed with flavor, this salmon pita sandwich from Sara Haas at EatingWell hits the spot. The filling consists of yogurt, dill, lemon juice, horseradish, flaked canned salmon, and watercress. One benefit is that, unlike cereal, it can easily be mixed ahead of time. When you’re ready to eat, simply dollop the filling into a piece of pita bread. For a well-rounded meal, pair it with grapes, apple slices, or other fruits and vegetables.

Baked Potatoes, Any Style

Never underestimate the convenience of a baked potato. Topping one off with ground turkey or beef, shredded cheese, and sour cream – all of which can be low-fat – and adding green onions makes a filling dinner.

However, seniors tend to have certain food restrictions, so they can mix and match ingredients as they please to make their own baked potato meal. It could be an Italian-inspired creation of marinara and meatballs or a sweet potato with a savory combination of taco meat, tomatoes, and lettuce. Adding walnut pieces, pulled pork or crafting a Philly cheesesteak-inspired concoction are also tasty options.

How Seniors Can Eat Simple and Still Meet Their Dietary Needs

The benefit of making meals for one person is that it’s easier to adjust those meals to suit that person’s dietary needs than when feeding a whole family. For more healthy inspiration, seniors and their caregivers can look to online sources like the ones below to create a more nutritional diet:

• This guide to nutrition facts labels helps the public understand what benefits various foods can offer and what to look for when purchasing labeled grocery products.
• For more tips on making mealtime a healthy experience, explore healthy eating guidelines from the USDA’s Food and Nutrition Service.
• Calculate your daily food intake to determine more accurately how much of each food group you should consume each day to stay on track.

Seniors all have individual needs and limitations, so they should consider having a talk with their doctor for guidelines on what to incorporate into their diets. Physicians can connect seniors with a nutritionist to get the ball rolling if extra assistance is needed.

Visiting Angels Caregivers Assist Seniors With Meals

If you or an older adult in your life could benefit from more assistance at home, caregivers from Visiting Angels of West Cincinnati work with area seniors to make daily living activities easier. In addition to helping around the house, caregivers can assist with planning menus, getting groceries from favorite local stores, and cooking meals to ensure a safer, healthier lifestyle.

Check out our blog for even more advice on healthy choices:

• Relaxation Techniques for a Good Night’s Sleep
• The Benefits of Chair Yoga
• Advice for Better Cardiovascular Health
• More Self-Care Tips for Older Adults

To find out more about our at-home elder care services and how we help folks in the West Cincinnati area live more independent, fulfilled lives, contact us to schedule a consultation – or call any time: 513-598-6770.