When I was working toward my degree, I worked in nursing homes, adult residences of varying degrees, congregate food sites and Meals on Wheels, to name a few.
Needless to say I worked with older people of varying socioeconomic status, physical disabilities/abilities, disease state, etc.
There is one thing that more often than not, these people had in common: Feeding oneself can be difficult and in some cases, very lonely.
Next time you’re preparing a meal, think about each step. Get out the ingredients, put them together, time it out to make sure that everything is done at relatively the same time. Plate your meal. Take it to the table.
That can be tiring enough for someone who is older, perhaps physically/medically more frail, etc. Now imagine all of that effort for just yourself.
Next, when you sit down to eat think about each movement. Picking up your utensils, cutting your food, bringing it to your mouth. Picking up a glass and taking a drink.
Then imagine having dentures or loose teeth, having difficulty chewing/swallowing, respiratory difficulties, etc.
Put all of these things together and imagine how difficult and exhausting preparing food and eating may be for some people.
According to the National Foundation to End Senior Hunger, the problem of senior hunger has increased tremendously over the past decade.
In 2011, 8.8 million seniors nationally faced the threat of hunger, representing an 88% increase in the number of seniors affected since 2001, and a 42% increase since the start of the Great Recession in 2007.
In NYS in 2011, 14.8 percent of seniors faced a threat of hunger. I would imagine that the numbers are higher today.
One of the reasons why seniors are hungry is they find cooking to be a daunting task.
Instead of relying on convenience foods that are highly processed and high in sodium, fat and sugar, here are some powerhouse meals that can be pulled together quickly without a lot of fuss:
• Yogurt, fat-reduced cheese and skim milk are all excellent sources of dairy that are easy to grab without much preparation.
Dairy often contains probiotics, which will help keep your gut happy, too.
• Rinse canned beans and serve over easy to prepare whole grains like brown rice, along with a heated frozen vegetable.
This complete protein vegetarian meal is also high in fiber, which will keep you feeling full.
• Heat-and-serve soups are also a great option for an easy lunch or dinner.
Just be sure to read the label to find the exact serving size and be sure to keep sodium levels in check. I’ll often throw in some rinsed canned beans for added protein.
Children or friends can also help out by making single serving, frozen meals that their loved ones can pull out of the freezer and microwave.
Constipation is a common complaint among older adults, so fueling the body with the following foods offers nutritional benefits that will keep them on the move:
• Fruits and vegetables should provide the bulk of our fiber intake, so be sure to include these nutritional rockstars in your diet.
Apples, raspberries, strawberries, sweet potatoes, broccoli and artichokes will keep things flowing smoothly.
• Beans can pack up to 19 grams of fiber per half a cup. Try adding this plant protein-rich, economical, easy-to-store food to your diet a few times per week.
• Brown rice, whole grain breads and pastas should be eaten regularly for regularity.
There are other fantastic high fiber grains such as barley, quinoa and bulgur you should try.
• Drinking a sufficient amount of fluids is essential, especially for those on medication.
Water nourishes your skin, keeps your body working properly and helps alleviate constipation.
Think outside the bottle—you don’t have to sip plain water all day. Try adding a squeeze of lemon or lime or a sprig of mint to freshen up your water.
Tea, coffee and 100 percent fruit juice contribute to your daily recommended fluid intake as well.
Additionally, water-rich fruits and vegetables help keep you healthfully hydrated.
Always check with your health care provider to be sure that fluid intake doesn’t need to be restricted.
Remember, when you feel thirsty you’re already beginning to be dehydrated.
• It’s common to have trouble chewing as we age. Soft foods can be just as nutritious, so don’t be fooled by people who tell you food is best when it’s raw.
Try oatmeal with almond butter in the morning, low sodium chicken vegetable soup for lunch, and beans and rice for dinner with cooked veggies.
Favorite foods that may be tough to chew, such as meats or tossed salads, can be pulsed in a food processor.
A reduced sense of taste as we age is common, but it’s an easy obstacle to overcome.
Adding heat to your food instantly heightens your taste buds.
Even if you never liked spicy food in the past, you may be able to tolerate more kick in your favorite dishes.
Days that you just don’t want to eat, try drinking a glass of low fat milk mixed with an Instant Breakfast-type powder to help maintain hydration, calories, vitamins and minerals.
I’m not recommending this for every day, but to fill in the holes here and there.
Many older people have completely valid excuses for not wanting to eat.
What we can do is try to help our loved ones have a nutritious, satisfying meal while alleviating some of the barriers that may sometimes cause a less than healthy diet.