Nutritious Meal Planning Tips for Older Adults
As we age, our dietary needs change due to shifts in health, appetite, and metabolism. That’s why it’s crucial to plan nutritionally balanced meals that help support energy and longevity.
Simple Tips for Healthy and Balanced Meals
The good news is, eating healthy doesn’t have to be boring! There are many ways to fit in essential vitamins and nutrients without sacrificing flavor. If you struggle with effective meal planning, try using the following advice as a guide.
Talk To Your Doctor
If you’re not sure where to start, your physician will likely have plenty of advice for healthy eating. For a more personalized approach, they can refer you to a registered dietician, who will focus on the specific areas where your diet could use improvement.
Gather Inspiration
Whether you’re someone who enjoys cooking or not, all of us can end up in a meal planning rut at times. Finding inspiration from outside sources can help, whether it’s an old cookbook, website, or from friends. Perusing the produce, meat, and other goods at a farmers market, like the Lakeview Market, may also spark ideas.
Focus On Eating Nutrient-Dense Foods
Do your best to plan meals that pack a lot of nutrition without adding empty calories. Examples of this include whole grains, lean meats, beans, fruit, and dark, leafy greens. Try pairing these foods together to increase their nutritional impact. For instance, have a bowl of oatmeal with bananas and peaches for breakfast, or a kale salad topped with chickpeas for lunch.
Prioritize Protein
Older adults have a higher chance of experiencing muscle and strength loss, which is why prioritizing protein is key. If your intake is currently lacking, incorporate more fish, dairy, fortified soy products, and legumes.
Keep Your Pantry Stocked
A well-stocked pantry full of basics will help you create many easy, tasty dinners, while also keeping meals budget-friendly. The American Heart Association recommends keeping these items on hand whenever possible:
- “Dinner builders,” like beans, tuna, chicken, salmon, and pasta sauce
- Low-sodium vegetable and chicken broths for adding flavor and making sauces and soups
- Nuts, seeds, and nut butters for both meal components and as snacks
- Dried herbs and spices
- Low-fat milk, yogurt, and cheese
- Frozen fruits and veggies for when produce items are out of season
- Whole grains, like quinoa, bread, tortillas, and cornmeal
- Skinless chicken, Un-breaded fish filets, and tofu
Seniors can stock up on these items at local businesses around Yukon like Lakeview Market, Homeland, or Crest Foods.
Visiting Angels Can Help Seniors Eat Well
The care professionals at Visiting Angels Yukon understand that proper nutrition contributes greatly to the overall well-being of seniors. If you could use further support with meeting your dietary needs, our home services can help! Our caregivers will gladly assist with meal planning for your specific tastes and restrictions, grocery shopping, cooking, post-meal cleanup, and more.
Reach out today to set up a free, no-obligation consultation at your home in the Yukon area.