Sadly, millions of Americans aged 65+ don’t eat as they should. Countless seniors each year are hospitalized for malnutrition, while others lose their independence permanently as a result. If this describes you, getting your diet back on track and eating healthier is possible by taking a few simple steps. March is National Nutrition Month, making it the perfect time to focus on positive eating habits so you can live life to the fullest.
Why Do Seniors Get Malnourished?
Older adults often become malnourished for these reasons:
- Lack of reliable transportation
- Inadequate financial resources
- Poor mobility
- Cognitive decline, including dementia and Alzheimer’s
- Changes in appetite, taste, or smell
- Difficulty chewing or swallowing
- Loneliness and depression resulting from the loss of a loved one
Healthy Eating Tips for Older Adults
Your nutritional needs as a senior differ from those of younger eaters. If you have high blood pressure, diabetes, or heart disease, being careful about what, when, and how much you eat is essential.
Here are three ways to prevent malnutrition from slowing you down:
Address the source
First, you must first determine what’s keeping you from eating a well-balanced diet and then address the source.
When eating habits are affected by depression and loneliness, joining your loved ones over a nice, relaxing dinner may help you rediscover your appetite. If it’s hard for you to chew food, a cavity, missing tooth, or ill-fitting dentures could be the culprit. Schedule an examination with your dentist so the problem can get resolved.
Try healthier seasonings
Finding ways to tweak your diet isn’t easy. For instance, adding more salt to your food to compensate for taste and smell changes could raise your blood pressure. Instead of oversalting your food, substitute healthier seasonings such as fresh or dried herbs and spices.
Plan nutritious meals in advance.
Here’s how to perk up your plate throughout the day with nutritious, tastebud-tantalizing foods:
Breakfast
While oatmeal is one of the easiest, most versatile breakfasts you can make, the overnight preparation method simplifies things even further. Combine one part of rolled oats with two parts low-fat milk, Greek yogurt, or almond milk, and then let the mixture percolate in the fridge overnight. Next morning, add flavorful, nutrient-enriched ingredients like sliced bananas, cinnamon, peanut butter, or freshly chopped frozen berries.
As an excellent source of protein and lutein, eggs allow you much creative freedom. Prepare scrambled eggs with a handful of steamed veggies, or turn some eggs into a baked frittata garnished with fresh vegetables.
Lunch
As an easy-to-prepare lunch, you can easily tailor soups to your dietary needs, along with any swallowing or chewing difficulties you might have. Softened cooked veggies, chopped lean meats or fish, and healthy herbs and spices can all be used to create a nutritious and delicious soup. If necessary, you can even puree your soup in a blender before eating.
Dinner
When preparing a quick, nutritious dinner plate, include one lean protein, one cup of fresh veggies or fruit, and one portion of whole grains. Ideal sources of protein include lean beef, chicken, or salmon. With a little culinary imagination, tofu or beans can be used as substitutes.
Grains like brown rice, whole wheat pasta, or quinoa are healthy for you. Be sure to rotate your veggies so you get a complete balance of vitamins and minerals. Although steaming or boiling vegetables is the quickest way to prepare them, they can taste a little bland. Liven up the flavor by adding melted butter or a dash of lemon juice.
Snacks
When you get hungry between meals, try these nutritious snacks instead of cookies and chips:
- Nuts and seeds
- Greek yogurt with fresh berries
- Celery with all-natural peanut butter
- Fresh chopped veggies with hummus
- Hard-boiled eggs
- Protein smoothie
In-Home Dietary Support for Seniors in Bedford, MA
Eating healthier can be challenging when you live alone or have trouble getting around. At Assisting Hands Home Care in Bedford, MA, our professional in-home senior care services allow clients in Greater Boston to remain safely and comfortably in their own homes. Our trained, dependable caregivers and personal assistants can help your family overcome its eldercare challenges while making your loved one’s home an even better place to be.
Our turnkey home care services include everything from companionship, meal preparation, medication reminders, and transportation to light housekeeping, laundry, and personal care assistance with bathing and dressing. From a few hours a day to around-the-clock care, our customized in-home care solutions have got your family covered. Click here now to learn more about Assisting Hands Home Care or schedule a free consultation for a senior in Northwest Boston.
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