9 April, 2021
Healthy Food Options for Seniors
As you or a loved one gets older, it can be tough to find foods that are both healthy and appealing. Eating a well-balanced diet is important at all ages, giving you nutrients, energy, and helping with mood stabilisation. Focus Care has compiled a list of the top meals, snacks, and drinks, designed to be delicious, filling, and nutritious!
Some snacks can take more time to prepare than other snacks. Here is a brief list of snacks that are quick, easy and take little prep:
Frozen grapes or bananas
Almonds, cashews, or mixed nuts
Celery, carrots, or your choice of vegetable with hummus, guacamole, or your choice of dip
Whole grain crackers - you can eat these plain, or with toppings such as tuna, feta cheese or black beans
If you have some time on your hands, why not prepare one of these satisfying snacks:
A classic snack, or even a light breakfast, avocado on toast is easy to prepare, and delicious. It’s as simple as:
Toast your bread of choice - we recommend whole grain bread.
Mash an avocado in a small bowl using a fork.
Add cilantro, lime, salt, and pepper, and any other seasoning of choice.
You’re done! Enjoy your snack, filled with nutrients and rich flavour.
This one is for those who have a sweet tooth - but still want to eat healthy. These blueberry scones are soft and filling, perfect for an afternoon pick-me-up. Blueberries are especially beneficial because they are extremely high in antioxidants, which helps protect your body from disease.
You can view the full recipe here. It takes roughly 10 minutes to prepare and 20 minutes to bake, so you’ll have beautiful, fluffy scones in only half an hour!
We’ve gathered a list of meals that are ideal for the elderly, mainly due to their strong health benefits and scrumptious taste.
Creamy Vegetable Soup
Soup is the perfect way to enjoy a meal that is warm, comforting, and filling! The variety of vegetables offer a number of health benefits, such as lowering blood pressure, reducing the risk of heart disease, and helping to maintain blood sugar levels.
You can find one of our favourite recipes here. It can be made in one pot, and takes just over half an hour to complete.
Spinach & Mushroom Omelette
For those who want a lunch that is more dense and filling, an omelette is the perfect way to go. Eggs are a staple for those looking to add vitamin-enriched foods to their diet - they are high in protein, omega-3, and help boost nutrient intake for health aging. Spinach and mushrooms are healthy ingredients to have, but you can also substitute these for your favourites.
Our top pick for a recipe to follow can be found here. It takes just 15 minutes to prepare and cook, so you’ll be feasting in minutes!
Black Bean & Vegetable Burrito
This burrito is both vegetarian and vegan friendly. Black beans are an exceptionally healthy choice because they assist in maintaining healthy bones, managing diabetes, and even promoting healthy digestion. Not to mention, it’s delicious!
Our top pick for a recipe to follow can be found here. Please be mindful that in order to keep this recipe vegan, you will need to remove ‘8 tablespoons grated Monterey Jack cheese’ from the ingredient list.
Sometimes, you might not be particularly hungry, but a juice or smoothie may be just enough to fill you up. Here is a list of our top picks for drinks:
This juice is perfect for fans of carrots, ginger, or both! Whilst this may seem like an odd choice, carrots and ginger are superfoods in terms of boosting immunity. Refreshing, tangy, and healthy - what more could you ask for in a juice?
After washing your two ingredients, simply use a juicer to combine the two, and enjoy! Please be mindful of using large quantities of ginger, as it can be quite strong.
Dark chocolate & date protein smoothie
This smoothie is perfect for those who prefer a sweeter option. Dark chocolate contains high levels of magnesium, iron, and other nutrients. Combined with dates, which are high in fibre and disease-fighting antioxidants, you can enjoy your favourite chocolate taste with no guilt.
You can find the recipe here. Containing 10g of protein and 9g of fiber, who can turn this delicious delicacy down?
Banana spice smoothie
For a tangy and delicious way to keep digestion and inflammation under control, look no further than a banana smoothie. Bananas are filled with nutrients such as potassium, magnesium, fibre, and protein. They’re also soft, sweet, and filling.
Recipes you can prepare ahead of time
Don’t always feel like cooking? You may find it beneficial to prepare some meals ahead of time. This allows for the preparation and cooking of multiple meals in one sitting, which can be freezed and preserved for later use. Some of our favourite meals and recipes include:
Greek couscous salad - vegetarian
Chickpea curry - vegan, dairy free, nut free
Please be mindful that some of these recipes vary in difficulty and prep time. Our Focus Care Support Workers are available to assist you if you choose to prepare these meals.
How can Focus Care help?
Focus Care is always here to help. We offer in-home aged care, private care, and disability support services. To find out how we can assist you with shopping, cooking, and designing healthy meal plans, contact us today.