So many good memories are tied to favorite foods it can be hard to accept when aging brings about a loss of taste, or the inability to simply prepare and enjoy three healthy meals a day. Here are some nutrition tips and ideas for healthy meals for seniors that might help.
Adult nutrition: what can get in the way of a healthy diet
Several factors can contribute to poor nutritional intake for an older adult. For example:
- Inability to regularly get to the market for ingredients
- Problems with preparing a meal
- Boredom with dining alone and loss of interest
- Medications that affect taste and aroma of food
- Issues with teeth and gum that can make chewing painful
- Cognitive declines
And then there’s loss of taste, which is inevitable as we age. (You’re born with about 10,000 taste buds and by the time you reach senior status the number drops to 5,000.) And don’t forget that as much as 80 percent of what you taste actually is the result of what you smell (and the average person experiences a loss of smell after the age of 70).
Related: Spot the Signs of Loss of Appetite in Older Adults
So how do you come up with healthy meals for seniors that meet adult nutrition needs but still offer flavor? It might be easier than you think.
7 nutrition tips for seniors
1. Don’t overdo the salt
Shaking too much salt on anything can raise blood pressure and contribute to heart disease. You don’t have to completely cut it out of your foods, just don’t overcompensate by adding too much.
2. Reach for some spices
There are some excellent herbs and spices that can ramp up the flavor of a dish without causing any harm to your system. Garlic (a great source of nutrients), parsley, paprika (rich in antioxidants), ginger, oregano (beneficial for general health), rosemary, cumin, and thyme are a few.
Turmeric can help shield cells in your body from damage and works to fight inflammation. Basil can help protect cells, reduce high blood sugar and improve blood flow. When it comes to healthy meals for seniors, spices are a great way to go and one of the easiest nutrition tips to incorporate.
3. Change the menu
If food is becoming a bit too bland for you, think outside the box. Ever wanted to try a different cuisine? Do a little research on adult nutrition and identify some different foods that have different tastes and score high on the healthy scale. Sometimes just adding some variety to your plate can make a world of difference. For example, maybe make a new side dish.
It can be a simple change, such as substituting a sweet potato or cabbage instead of your usual green beans. Or maybe you season half of your squash with cumin and the other half with garlic and lemon juice. Then see which you prefer for your next meal.
Related: Nutrition Labels 101: Making Sense of the Fact for Better Senior Nutrition
4. Vary the routine
Even the tastiest meal gets boring if you have it every day. Take breakfast, for example. Wake up and surprise your tastebuds. Maybe eggs on Tuesdays and Fridays, low-fat yogurt and granola on Wednesday, oatmeal on Saturday, and so on. Be open to new possibilities. Have breakfast or lunch with friends and ask them about their favorite healthy goods.
5. Think smaller
When taste is an issue, it sometimes helps to drop the idea of three meals a day and instead opt for several small “snack-sized” portions, making sure to include protein and healthy fats in each. Fruit and yogurt. White bean dip and yogurt. Chicken and lettuce wraps. Sliders with white meat turkey or lean ground meat. Dried fruit and nuts are a quick, nutritious snack. Mix together some cottage cheese and fruit.
Bite-sized nutrition is one of the most popular nutrition tips because it can be quick and easy and much more fun than washing a stack of pots and pans!
6. Stay active
Keep moving to keep your appetite stimulated, even if it’s just a simple arm or leg exercise or just walking to the mailbox each day. Maybe investigate some easy chair exercises or a simple fitness class at a nearby senior center.
7. Drink plenty of water
Maybe one of the best nutrition tips of all for seniors: stay hydrated. Even if you don’t feel thirsty throughout the day, stop and drink some water. Try eight glasses a day if possible. And cut down on drinks with sugar, alcohol or caffeine.
Related: Why Nutrition Matters for Seniors and What it Means When It’s Overlooked
Variety is the spice of life. At St. Mark Village, you always have a choice.
Just one of the many reasons so many people are glad they chose the carefree lifestyle at St. Mark Village—delicious, nutritious dining that you choose. Whether it’s a five-course meal in our elegant dining room or a tasty selection from our Village Café & Bakery, you benefit from a culinary team dedicated both to your good health and good taste.
Live the good life at St. Mark Village and relax knowing you have seamless access to future care options. Come see us today!
Take our Lifestyle Quiz to help discover what matters most to you in senior living or download our Wellness Matters guide to see how St. Mark Village prioritizes the health and wellness of our residents. We’d love to hear from you and tell you more about our community, offering seamless access to future health care options.
