A holiday table topped with temptations, from bowls of turkey stuffing to glasses of eggnog, can leave a senior salivating. Although the holiday season is a time to indulge in food while in the good company of family and friends, it’s an especially important time to eat healthy.
The holidays offer special foods seniors rarely get to eat during any other time of year. Stuffing, as mentioned, whether served on the side or inside turkey, is a treat. But it’s loaded with unhealthy ingredients, like butter and fatty meats. Plus, sodium-laden gravy is poured over it.
Eggnog is a festive holiday drink but a health nightmare at the same time. Consisting of cream, sugar, and eggs, seniors are tempted to enjoy more than one glass. An indulgent dessert, like a classic yule log made from cake and buttercream, may finish off the meal.
What are the short-term effects of indulging over the holidays?
Health goals should remain a priority for seniors even over the holidays. Unhealthy weight gain can result when older adults feast at the holiday table, then continue to munch on leftovers days later. An immediate spike in blood pressure results upon consuming too much salt.
A rise and sudden drop in blood sugar occurs when eating sugary holiday desserts; this can cause the senior to feel tired. An energy crash is likely, too. A single serving of unhealthy food is known to trigger inflammation throughout the body. Plus, too much dessert can lead to tooth decay.
How do seniors eat healthy over the holidays?
Aging adults do not need to deny themselves holiday treats. Rather, the key is to maintain balance at the dining table. Be aware of which foods pose health risks and cut back on helpings. Seniors can also swap indulgent favorites for foods that are healthier.
1. Plan Ahead
When anticipating a holiday gathering where tasty morsels are on the menu, plan ahead. Seniors are encouraged to consider the types of foods that will be served and choose to fill their plates with nutritious options, like leafy greens, lean proteins, and whole grains.
Older people should serve themselves foods from all five main food groups: fruits, vegetables, grains, dairy, and protein foods. Nibble on snacks like crackers with low-fat cheese. Fruits, vegetables, and lean proteins help seniors feel fuller, thereby reducing the temptation to reach for second helpings.
2. Make Healthy Swaps
Swapping out traditional holiday foods rich in butter, sugar, and unhealthy fats for nutritious versions allows seniors to enjoy the festivities without risking their health. Stuffing, a holiday staple, is healthier when prepared with whole grain bread and vegetables, like mushrooms and onions.
Seniors can swap out decadent eggnog for a lighter, non-dairy version made with almond milk and sweetened with honey. Similarly, instead of the classic yule log, older adults might opt for a low-carb cake frosted with a light whipped yogurt or low-fat cream cheese.
3. Control Portion Sizes
Holiday foods taste so delicious that piling the plate with a mountain of food is expected. But older adults watching their health are advised to avoid overindulging. One way to limit portions is to use a small plate rather than a large one.
4. Eat Slowly
Scarfing down the crisp roast potatoes is an unhealthy move, as seniors don’t realize they’ve eaten enough. Instead, eat slowly to give the brain time to process fullness. Older people should also take breaks in between bites to enjoy conversations and be mindful of their holiday eating.
5. Hold Conversations
Engage with friends and family while eating the festive treats. Connecting with loved ones through uplifting conversations allows older adults to take their focus off the smorgasbord of tempting foods and instead find joy in the togetherness of the holidays.
6. Hydrate
Hydration is critical to overall health, as liquids give the body the fluids it needs to function. But sipping on several glasses of eggnog, sugary beverages, or alcohol is not ideal. Drink plenty of water to feel full, prevent overeating, and flush out toxins from the body.
7. Practice Gratitude
While food is an enjoyable part of the holidays, seniors are encouraged to express gratitude for the other blessings of the season, too. In addition to a nourishing meal, aging people might reflect on the joyous company of loved ones to foster a sense of contentment.
Seniors who approach holiday food with a health-conscious mindset are more likely to eat nutritiously and stay healthy. Older adults may need encouragement to make healthy choices. In this case, a family or professional caregiver can be a valuable source of support.
This holiday season, incorporate senior home care from Assisting Hands Home Care into an aging loved one’s care plan. Professional caregivers from our reputable home care agency promote the physical, emotional, and social health of the elderly care recipients we are privileged to serve.
Caregiver responsibilities include shopping for fresh groceries, like fruits and vegetables. We prepare nutritious meals and serve beverages to keep the senior hydrated throughout the day. Caregivers follow the senior’s dietary guidelines when cooking dishes, ensuring healthy options are served.
We also provide help with hygiene tasks, like grooming, dressing, and bathing, to give the senior a boost of confidence when preparing to attend holiday gatherings. Caregivers give timely medication reminders, perform light housekeeping and perform fall risk assessments to promote safety.
Aging care recipients receive transportation and escort to nearby destinations, such as a medical clinic or pharmacy. Elder care includes companionship. Our caregivers engage socially with seniors through games, conversations, outings, and leisure activities to prevent social isolation and loneliness.
Give the gift of compassionate elder care from Assisting Hands Home Care in Schaumburg, Illinois, this holiday season. Care options are flexible and varied, ranging from respite care to 24-hour care. Schedule your free in-home consult today at (847) 448-0844 to learn how we can enhance your loved one’s quality of life.
