As a senior, there are some dietary changes you may need to make to maintain your health and well-being. Seniors generally need fewer calories than they did when they were younger, less sodium, and increase their intake of Vitamin D and calcium.
Reduced mobility often means you have a harder time burning fat and calories, while everything you do, from eating leafy green vegetables to taking supplements that support bone density and strength, can go a long way toward helping you stay healthy. Along with a healthy diet, there are some balance-improving exercises that can help you prevent falls as well. (Check out these tips to help our residents stay active if you’re thinking about exercise to stay healthy.)
A changing diet can also mean that you need to come up with new recipe ideas when you’re cooking. You need some easy, healthy recipes in your back pocket when you’re stumped for meals. These 5 recipes have just a handful of ingredients and meet your nutritional needs as a senior.
Chili Con Carne
For a hearty, meaty meal with lots of vegetables, chili con carne with lean ground beef can be just the thing for a cold winter’s day. You can even leave out the beef and make a vegetarian version that depends on beans. One of the benefits of black beans is that they improve bone strength. Check out the recipe right here, using onion, garlic, lean beef, tomato paste, black beans, fresh vegetables, and red wine.
Muesli with Fruit
For a quick, fruit-rich breakfast, try making your own muesli. Many find store-bought muesli too dry, so here’s a quick recipe for your own fruit muesli. You need:
- 1 ½ cups rolled oats
- 1 cup of 2% plain yoghurt
- 1 cup milk (pick low-fat for a senior-friendly version)
- 2 apples
- ½ cup dried cranberries
- ½ cup maple syrup
- ¼ ground flax seeds
- ¼ tspn. vanilla extract
Chicken is a great lean meat for seniors, and apricot chicken only requires 4 simple ingredients: chicken pieces, pitted and sliced fresh apricots (or canned), minced ginger, and corn flour. Place the chicken, apricots, and ginger in a casserole dish and cover with a smooth corn flour paste. Cook for 25-30 minutes at 180° Celsius.
Roast Vegetable Salad
Need a healthy side dish to accompany the chicken? You can quickly whip up a roast vegetable salad that combines your favourite root vegetables with dark leafy greens like spinach or kale. Roast a mix of your favourite root veggies with oil, pepper, and rosemary, and dress the salad with balsamic vinegar and feta cheese.
Want to eat less meat? Chickpeas are a great way to add protein to a meat-free diet. All you need is 1 can of chickpeas, a red onion, fresh coriander leaves, olive oil, garlic, and cumin. While falafel is often deep fried, baking it keeps it low on fats and calories. Top with yoghurt, tahini, and lemon juice if it’s a little dry!
1 cup dried chickpeas (soak overnight); alternatively, one 15 oz. can of ready-to-go chickpeas
- 1 red onion chopped
- 1 cup fresh chopped cilantro
- 3 cloves garlic chopped finely
- 1 lemon juiced
- 1 tsp. salt
- 1 tsp. cumin
- cayenne pepper to taste
- 1 tbsp. tahini
- 2 tbsp. olive oil
If you’re sick of cooking for yourself, All Seniors Care Living Centres offer you a stress-free way to handle your meals. Just call us to learn more about our dining options. Eating well is the best way to stay healthy as a senior. Let us help you meet your nutritional needs.
If you’re interested in learning more about senior health, stop by our homepage for more information on how active senior living can help you. Your senior housing options are getting better every day.