If you are over 60, eating well-balanced meals that help promote optimal physical and mental wellbeing as well as social life is of vital importance. Eating healthily will improve both aspects of health in addition to your social life.
The guidelines advise to reduce consumption of foods rich in saturated fat, such as pies, pastries and battered food products; replacement options with lower-fat alternatives should be sought out instead.
Breakfast
Breakfast is the first meal of the day and can be an effective way to get in essential nutrients and curb appetite throughout the day. Eating healthy breakfast may even help control hunger throughout the rest of your schedule!
The American Heart Association suggests seniors consume a breakfast high in whole grains and low in saturated fat, cholesterol, added sugars, and sodium. Eating from all food groups will also promote good nutrition and keep you feeling full for longer.
Oatmeal is an easy and delicious breakfast choice that packs a powerful fiber punch. Enjoy it year-round by topping with nuts, milk or fresh or canned pumpkin for a Fall-inspired flavor boost!
Yogurt is another tasty treat that is high in protein and packed with calcium, vitamin D and potassium – it can even be mixed with fruit for extra vitamins and antioxidants!
Lunch
An ideal lunch should contain a range of foods low in saturated fats, salts and sugars; provide adequate sources of dietary fibre; include fresh fruits and vegetables, oily fish and lean meat as part of its protein sources; as well as feature at least one source of lean meat protein.
Hydration is also key to maintaining a healthy weight, maintaining blood pressure levels and avoiding constipation.
Be sure to consume plenty of iron-rich foods, which will assist in increasing bone density and decreasing your risk of osteoporosis.
As we age, our body’s iron stores become less plentiful. Iron-rich foods include lean meats, beans and lentils.
Diets rich in soluble fibre may also help lower the risk of heart disease and type 2 diabetes, including wholegrain cereals, breads and pastas, legumes (such as beans and lentils) and vegetables.
Dinner
Dinner, in many Western cultures, is traditionally the largest meal of the day.
There is no “one size fits all” diet for older people; your diet should be tailored specifically to meet your own health and nutritional requirements. Speak with family members, healthcare providers, care staff or an accredited practising dietitian about food preferences and a tailored plan.
Nutrition is an integral component of healthy ageing and should include plenty of fruits and vegetables, whole grains, lean proteins, low-fat dairy products and fat-free or low sodium foods in a diet plan.
Consuming adequate protein intake can also help slow muscle loss and boost energy levels in older adults, and is highly recommended that they consume at least 0.8 grams per kilogram of bodyweight each day.
Snacks
Snacks provide seniors with extra nutrition between meals, helping to regulate blood sugar levels, prevent overeating, and keep energy high.
However, it’s essential that snacks tailored specifically to their needs can make all the difference for senior loved ones. For instance, seniors suffering from calcium or vitamin B deficiencies might require snacks with these nutrients included as snacks.
If your senior loved one has difficulty digesting food, they might benefit from eating something soft that won’t put too much strain on their teeth – fruit such as apples is an ideal source of natural energy while still remaining low-cal.
Yogurt parfaits can provide seniors with protein, fat and vitamin-rich food options. Yogurt also serves as a great source of calcium which is crucial for bone health in seniors.