Eating a nutritious lunch midday re-energizes the body. Seniors who consume a low-carb lunch gain even more benefits. Low-carb meals, which are rich in proteins and healthy fats, boost well-being and promote healthy weight loss. Here are ideas for low-carb lunches that seniors will relish.
What is the importance of lunch?
Having a nutrient-dense meal several hours after breakfast serves multiple purposes. As concentration and focus diminish after the first meal of the day, a healthy lunch raises blood sugar levels. Eating even a small lunch renews seniors’ daily energy levels.
Lunch is also an important meal because the nutrients digested help keep the metabolism active. This is especially the case when consuming a moderately sized meal in between snacks. Seniors feel refreshed and possess the energy to tackle the day ahead after they eat a nutritious lunch.
What is a low-carb diet?
A low-carb diet limits the amount of carbohydrates consumed. Carbohydrates are essentially fibers, starches, and sugars. Carbs are commonly found in pastas, sugary foods, and breads. The body turns carbohydrates into glucose, which gives seniors the energy to function throughout the day.
Simple carbs, like sugar, are less likely to cause a spike in blood sugar in comparison to complex carbs in fruits and grains. Eating an excess of simple carbs causes weight gain. Seniors who consume too many simple carbs increase their risk for developing diabetes, heart disease, and high cholesterol.
Cutting the daily carbohydrate intake can lead to weight loss. Caregivers opting for a low-carb diet for senior loved ones are encouraged to make wise choices and limit the carbohydrates that are not as healthy. Nutrient-dense carbs containing fiber, vitamins, and minerals are the healthiest.
Caregivers preparing lunchtime meals for seniors should incorporate low-carb foods into the dish. Meats, fish, and eggs offer substantial proteins. Fruits, nuts, and seeds are also recommended. Dairy, especially ones with a high-fat content, plus fats and healthy oils, should be served.
In order to adhere to low carb eating, cut out sugars, wheat, and highly processed foods from the seniors’ lunches. Minimize trans fats, seed oils, and low-fat products from meals, too. Follow the aforementioned general guidelines when serving low-carb lunches to seniors.
1. Bunless Cheeseburger
A delicious low-carb lunch option is the bunless cheeseburger. Serve the patty with salsa sauce and a side of vegetables. By avoiding serving the bun, the senior will not consume bread, a refined grain that is not recommended by those following a low-carb diet.
Another protein-packed lunch is salmon served with butter and vegetables. The seafood is rich in omega-3 fatty acids and potassium. Opt for low-carb vegetables, like spinach, broccoli or cauliflower. Butter is a high-fat dairy and recommended for those following a low-carb diet.
3. Grilled Chicken
A lunch of grilled chicken and a side of vegetables offers lean proteins. The chicken in this low-carb meal option provides an excellent source of amino acids, which builds muscle tissue. A high protein intake is essential for seniors, since it maintains bone mineral density.
4. Shrimp Salad
Shrimp salad served with healthy oils, like olive oil, is a tasty option for a low-carb lunch. Shrimp consists of protein and water. One-hundred grams of cooked shrimp offers 24 grams of protein plus only 0.2 grams of carbohydrates. Olive oil is among the healthiest types of oils to consume.
Adequate proteins may be served by preparing a lunch of meatballs and veggies. The ground beef used in the preparation of meatballs is a rich source of micronutrients, like iron and vitamin B12. Add a side of flavorful low-carb vegetables, like bell peppers, asparagus or mushrooms.
6. Chicken Salad
The leftovers from the previous day’s lunch of grilled chicken can be chopped up into a mouthwatering chicken salad. Add olive oil to infuse the dish with healthy, low-carb fats. Avoid serving the chicken salad on a store-bought croissant, a high-processed food.
Light lunches can be equally healthy and low-carb. Serve a smoothie with coconut cream and a bit of heavy cream. Infuse flavor and nutrients into the smoothie by mixing in chocolate-flavored protein powder. Complete the lunch preparation with a handful of delicious berries.
Mix a handful of nuts into grass-fed yogurt for a light, tasty lunch. Nuts, like almonds or walnuts, are a nutrient-dense, low-carb food. Include antioxidant-rich berries for a nutritional boost. Tossing coconut flakes over the yogurt will add a hefty dose of welcome flavor.
While the abovementioned lunch options may be prepared at home, seniors might decide to dine out. Restaurant lunches that are low-carb friendly include meat- or fish-based main dishes. Order more veggies in lieu of potatoes or bread. Drink water instead of juice or soda.
Consuming a low-carb lunch can be healthy for older adults, especially those striving to maintain a healthy weight. Families that are juggling multiple responsibilities are urged to turn to Assisting Hands Home Care for support in ensuring their elderly loved ones eat nutritiously and stay healthy.
Our renowned home care agency provides compassionate assistance to seniors in the comfort of home. Professional caregivers from our staff prepare balanced meals, shop for fresh groceries, and perform light housekeeping. We oversee the physical and emotional well-being of the seniors we serve.
Assisting Hands Home Care also offers specialized home care, such as Parkinson’s care. Seniors living with the disease may have trouble swallowing, sleeping, or toileting. Our caregivers provide the essential support with the activities of daily living, so that seniors enjoy a high quality of life.
Our non-medical home care is comprehensive, ranging from mobility assistance to personal care support. Care services are flexible. We are available for overnight care, 24-hour home care, and live-in care. Our dependable companion care is vital to the emotional well-being of our elder care recipients. We are the go-to resource for countless families in the Dallas, Texas, communities. Call our home care agency at (214) 865-7870 to set up a complimentary in-home consultation and start quality elder care.