Continuing on last week’s cooking tips for seniors theme, here are more powerhouse meals that can be pulled together quickly and without a lot of fuss. Consider them a welcome alternative to convenience foods that are highly processed and high in sodium, fat and sugar!
• 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.