Elderly people need good nutrition. However, preparing meals can become more challenging as we age. Many older adults need help to cook, and some may resort to TV dinners and other less nutritious shortcuts.
At B Home Care, we know this problem acutely. Here are some things to consider to help elderly people maintain a healthy diet and prepare simple, nutritious meals for them.
Benefits of a Healthy Diet in Elderly Nutrition
As we age, our digestive systems become less efficient. We are also more likely to have chronic conditions that can be partially treated by diet. A healthy diet reduces the risk of osteoporosis and heart disease and can help manage conditions like diabetes. Adequate nutrition can also help elder adults maintain weight and support brain health.
Choose foods high in nutrients and low in calories, such as lean poultry and meat, whole grains, vegetables, and fruits. Eating healthy can be even more critical if you or your loved one are on a special diet. At the same time, you need food that is easy to prepare and accessible.
Understanding the Nutritional Needs of the Elderly
Older adults have unique nutritional needs. Some of these needs and problems faced by elderly adults include:
- Maintaining a good weight: Mobility issues can lead to weight gain, but elderly people are more likely to experience weight loss due to insufficient nutrition. Medication may also have either weight gain or loss as a side effect.
- Loneliness and depression: Emotional stress can result in eating less or eating unhealthy food that improves your mood in the short term but causes issues in the long term.
- Increased Fiber needs: Fiber is crucial to support an aging digestive system.
- Reducing cholesterol and sodium: High cholesterol and sodium are associated with several dangerous health risks.
- Staying hydrated. Older people are at increased risk of dehydration.
- Loss of bone density: Vitamin D is essential to maintaining a healthy bone density. Maximizing vitamin D intake to support healthy bones is critical when creating meals for the elderly.
For some seniors, consulting a nutritionist can help them stay healthy.
Creating a Balanced Meal Plan
Some older people can still handle their meal planning, while some might need help from a family member or a health aide. Home health aides can do meal planning and preparation, either preparing the meal themselves or assisting the older person.
A balanced meal plan should include recipes that are easy to make, have set portions, and be made ahead of time so that they always have a meal they can reheat quickly. Scheduling meal planning days at intervals and then leaving them with a freezer full of portions is ideal. Always consider their tastes and preferences, and try to include family recipes that may have a nostalgic value for them.
Three Simple Meals for Elderly Nutrition
There are many great recipes that older people can benefit from and enjoy. Here are three of our suggestions:
Salmon Wrap
Ingredients:
- Whole wheat tortillas
- Canned salmon, drained and flaked
- Diced avocado
- Chopped cilantro (optional)
- Lime juice
- Salt and pepper
Lay out the tortillas. Mix the salmon, avocado, cilantro, lime juice, salt and pepper. Distribute the mixture of salmon, avocado, cilantro, lime juice, and seasonings evenly onto the tortillas. Tightly roll the tortillas burrito style and chill for an hour
One can of salmon makes about four wraps. You can play with this and alter the recipe to suit your unique needs. For example, if you or your loved one has the “soap gene,” switch the cilantro for parsley or rosemary.
Chicken and Potato
Ingredients:
- Skinless chicken breasts
- Rosemary
- Thyme
- Potatoes
You can use your favorite potatoes. Season the breasts with rosemary and thyme. Cut up the potatoes. Then, wrap the entire thing in tin foil and bake it. Serve with their favorite steamed vegetables. You can repeat this recipe substituting chicken for fish.
Quinoa Burgers
Vegetarian dishes are helpful for older people, but meat replacements are often highly processed.
Ingredients:
- Cooked quinoa
- Diced yellow or white onion
- Diced red bell pepper
- One egg
- Bread crumbs
- Can of black beans, rinsed and drained
- Two cloves of garlic, minced
- Cumin
- Salt and pepper
Mix the quinoa, onion, bell pepper, egg, bread crumbs, black beans, garlic, cumin, salt, and pepper. Form into four patties. Grill or broil the patties and then serve them on whole wheat buns with tomato, lettuce, etc. It’s a quick way to make vegetarian patties that aren’t heavily processed or fatty.
A Home Health Aide Can Make Many Great Meals For You or Your Family.
B Home Care can provide meal prep and other services for elderly people who struggle to do it themselves.
Contact us for more information about our services and how we can help people stay as independent as possible for as long as possible.