If you’ve been tasked with cooking Thanksgiving dinner this year, you may be wondering what to offer the older members of your family. Many seniors have health needs that render salty, carbohydrate-heavy, and fatty foods off-limits. Did you know that one in four older American adults has poor nutrition, putting them at high risk of disease and muscle weakness? Fortunately, there are plenty of nutritious ingredients you can add to seniors’ plates that will leave them feeling strong and healthy. Here are just a few options for healthy Thanksgiving foods:
Turkey breast
You’ll be pleased to know that one of Thanksgiving’s staple foods – Turkey – represents a great choice for older adults. Turkey is full of energizing protein and is relatively low in fat. What’s more, it is easy to digest and won’t leave older guests feeling bloated by the end of the meal.
Healthy gravy
Lots of prepackaged gravies are full of sugar, salt, and fat. Try to make a homemade version using chicken broth and vegetables.
Collard greens
Collard greens are bursting with vitamin A and calcium, meaning they can support the immune system, protect bone density, and promote clear vision.
Cranberry sauce
Again, cranberries are a traditional Thanksgiving ingredient guaranteed to get your guests feeling festive. What’s more, they’re full of antioxidants that can reduce inflammation and prevent the development of urinary tract infections. Remember to cook your cranberry sauce from scratch using fresh berries rather than buying a can of premade sauce. Canned sauces often contain lots of processed sugar and unhealthy preservatives.
Green beans
Fresh green beans contain plenty of vitamin B and vitamin C, both of which will boost seniors’ energy levels, promote healthy digestion, and support cell health. They’re also a great source of healthy fiber. To cook your green beans, consider roasting them, steaming them, or tossing them in a fresh bed of salad leaves.
Spinach salad
Spinach leaves are amongst the most nutritional kind of salad ingredients. Forget traditional iceberg lettuce – it doesn’t contain much more than water. Spinach can help to protect cognitive function and tastes delicious with any light salad dressing.
Whole wheat rolls
Many people believe all types of bread are bad for seniors. This simply isn’t the case. Wholewheat rolls are brimming with nutritional fiber that will aid digestion and help your older guests maintain a healthy weight.
Broccoli
Broccoli is full of calcium, meaning it can help prevent osteoporosis and other painful, age-related conditions. If you’re worried about flavor, add some toasted almonds and a few spoons of grated parmesan to steamed or roasted broccoli.
Salmon
If your guests aren’t keen on turkey, salmon represents a super-healthy alternative. Oily fish is a rich source of omega-3 fatty acids, which are perfect for supporting cardiovascular health.
Sweet potatoes
Sweet potatoes are much healthier than regular potatoes. As well as being lower on the glycemic index, sweet potatoes contain more vitamins, including A and C. This means you can eat plenty of sweet potatoes without experiencing a spike in blood sugar – great news if you have diabetic guests or guests with insulin resistance. To ensure your sweet potatoes are as delicious as possible, we recommend roasting them and adding herbs and spices such as garlic, ginger, rosemary, thyme, cilantro, or clove.
Pumpkin bread
Pumpkin bread is perfect for the holiday season and doesn’t contain too much fat or sugar. In fact, wholegrain pumpkin bread is packed with healthy vitamins, fiber, iron, and potassium – you can’t go wrong!
Brussels sprouts
Brussels sprouts are low in calories and contain tons of vitamin K. This vitamin is crucial for regulating the level of calcium in the blood and helping blood to clot. To maximize the taste of your sprouts, try sautéing them.
Fruit salad
Did you know that a single slice of pecan pie contains over 500 calories? When dessert time comes, treat your seniors to a healthy fruit salad or even a baked apple tart. Virtually all fruits contain healthy vitamins and minerals that will support your loved one’s health.
Cauliflower rice stuffing
Thanksgiving doesn’t feel right without stuffing. However, most store-bought stuffing is full of salt and fat, making it an unhealthy choice for the dinner table. Try making your own stuffing with healthy ingredients such as cauliflower rice, celery, kale, and wholegrain bread.
Start planning today!
Planning healthy Thanksgiving foods can take time. Start early and remember to encourage your loved ones to get a little exercise when the big day arrives. Even a short walk around the block could help them to work up a healthy appetite.
