10 Healthy Meals for Seniors That Are Quick and Easy to Make

Eating right is important at every age. However, as bodies age, the ability to maintain a healthy diet can be challenged. “As people get older, they are doing less high-energy calorie-burning tasks,” said Dr. Valentina Remig, registered dietician. “They need fewer calories, but the same nutrients.” In general, a healthy diet should include protein from eggs, dairy, fish, lean meats and poultry; whole grains and other complex carbohydrates such as fruits and vegetables; fiber; healthy fats that are found in fish, oil, nuts and foods fortified with omega-3 fatty acids.

Why Do Dietary Needs Change With Aging?

The Academy of Nutrition and Dietetics estimates that women over age 50 need 1,600 to 1,800 calories per day and that older men need about 2,000 calories per day.

Experts note that there are a number of differences for the elderly population and those in need of senior care when it comes to eating a nourishing diet:

• As saliva production decreases, so does the ability to make stomach acid that digests food. Dietary changes may be necessary to ensure that nutrients are still being processed.
• Senses deteriorate with age, including the ability to taste and smell. This can lead to overuse of salt and sugar in some food for seniors. Too much salt and sugar can lead to other health problems such as high blood pressure and type 2 diabetes.
• It’s important to keep a stable body weight and not over or under eat. If the caloric intake is not adjusted for the decreased physical activity, then people easily put on weight and this can lead to high blood pressure, diabetes, and other illnesses. Not eating enough can lead to osteoporosis, memory loss, and other conditions.
• Eating alone can be depressing for some people, so they might often forgo preparing or eating meals for one.
• Many medications can affect appetite and taste for certain foods. Always check with a medical professional to discuss whether medicine may be affecting your appetite.

Meal preparation assistance is a phone call away. Dial (888) 404-5191 to connect with your local Homewatch CareGivers.

The Challenges of Healthy Eating for Seniors

Many of the challenges to maintaining good nutritional habits for the elderly can be finding the right in-home caregiver or caregiver agency to help with buying groceries and preparing meals.

“Being able to drive to the supermarket, to afford groceries every week, and having an appetite are the biggest challenges for the elderly population,” said Elizabeth Tscholl, a registered dietician at Cherry Creek Nutrition in Denver.

Other obstacles to a healthy diet for seniors can include illnesses such as Alzheimer’s. “People with Alzheimer’s forget what their favorite foods are, that it’s time to eat, and tend to like really sweet foods,” said Ms. Tscholl. Often the only way to get them to eat is to sweeten up foods, such as adding honey or brown sugar to a bowl or oatmeal with fruit and low-fat milk.

For additional information about nutritional guidelines, visit the American Dietetic Association’s website at https://www.eatright.org/.

Malnutrition and the Elderly

Some studies estimate 5-10% of elderly people living in a “community setting” are malnourished; about 60% of hospitalized older adults and anywhere from 35 to 85% in long-term care facilities are experiencing malnutrition. With people aged 65 years and older now the largest population segment, these numbers are likely to increase. To help, the American Society of Parenteral and Enteral Nutrition sponsors Malnutrition Awareness Week every September. The event is devoted to discussing and spreading awareness about the topic of malnutrition in older adults.

“Despite increasing awareness of malnutrition and its effects, one in three patients continue to be malnourished with an annual cost of $156.7 billion for disease-related malnutrition in the U.S.,” the organization explains on their website. “Malnutrition is not just contained within the parameters of the hospital or in a certain population. It is also becoming a leading cause of hospital re-admissions for the aging individual.”

According to the Mayo Clinic, many factors can contribute to malnutrition:

• Restricted diets, such as a low-salt diet or low-sugar diet, might alleviate one medical condition while decreasing nutritional intake.
• Living on a limited income might affect how much food someone buys and therefore lead to not getting enough nourishment.
• Loneliness can cause a person to stop eating when they are alone and cannot enjoy cooking or eating a meal with loved ones. When someone is depressed, it can also make them lose interest in food.
• Dental hygiene issues that cause pain when chewing.

Quick, Easy Meals for Seniors

Homewatch CareGivers has a relationship with Chefs for Seniors, a service that brings trained chefs into the home to prepare nutritionally appropriate meals for older adults.

“Chefs for Seniors determines what a healthy meal is for someone by gathering information on dietary restrictions during the initial consultation, and also by using general guidelines based upon the DASH diet (Dietary Approach to Stopping Hypertension) eating guidelines,” says Nathan Allman, COO and Co-founder of Chefs for Seniors. “We try to emphasize fresh fruits, vegetables, whole grains, lean proteins, and healthy fats such as olive oil.” This approach is optimal for preventing malnutrition and addressing dietary requirements when coming up with a meal plan for seniors.

Allman has a few go-to meal ideas for seniors:

1. Citrus salmon with baked sweet potato and steamed broccoli. This meal is rich in Omega-3 fatty acids and packed with vitamins and minerals such as vitamin B12, Vitamin C, potassium, and folate. It’s also high in dietary fiber.
2. Hummus veggie wrap. Also a contender for great lunch ideas for seniors, these wraps are loaded with dietary fiber. They also provide a nice amount of plant-based protein, healthy fats, and vitamins and minerals.
3. Chicken and veggies with whole grain pasta and pesto. This is a delicious food for seniors that anyone would enjoy. It provides approximately 30% of the daily recommended amount of dietary fiber per serving, over 60% of the daily recommended protein, and plenty of Vitamins A, C, and folate as well.
4. Roasted veggie couscous. This can be one of the best easy low-sodium meals for seniors if you’re sure to use low-sodium chicken stock and chickpeas. A serving of this couscous is loaded with vitamins, minerals, dietary fiber and plant-based protein.
5. Egg salad lettuce wraps. Perfect as lunches or dinners for seniors, these wraps provide plenty of protein, healthy fats, and fiber.
6. Quiche—either with onions and peppers, spinach and mushroom, or another combination of savory veggies—can be an excellent breakfast, lunch, or dinner
7. Stuffed bell peppers. Try scrambled eggs in the cheesy filling to make this a breakfast favorite, or use ground turkey for a lunch or dinner option to provide healthy protein with less saturated fat.
8. Enchilada casserole. If you’re looking for easy meals for the elderly to reheat, this is a winner. Use black beans for a vegetarian spin and add your favorite veggies, such as green chilies, onions, zucchini, and corn.
9. Turkey and veggie sliders are an easy, savory, lean protein meal for seniors.
10. Shrimp pasta salad is perfect for a light lunch or dinner. This dish is easy to make ahead for meal planning for seniors. It’s also full of Omega-3s and fiber.

Food for elderly people doesn’t have to be bland or boring, as the above recipes prove. Meal plans for seniors should also include healthy, easy breakfast options such as oatmeal, fiber-rich cereal, or egg dishes. And, eating healthy doesn’t mean seniors have to completely eliminate sweets. If you crave something sweet, toss some pre-cut fruit on a sweet chia pudding or vanilla rice pudding.

Make Meals for Seniors Easy

Whether it’s breakfast, lunch or dinner, there are things that a caregiver can do to simplify meal prep for seniors.

Plan ahead.

If you’re on your own or a family caregiver, start by making a list. Maybe put time on your calendar for each Sunday evening to choose recipes, make lists of ingredients, then place the order for grocery delivery or schedule time to go to the store.

Don’t go it alone.

Meals are more fun with more people. Are there opportunities to share a meal, make a special meal for someone who is visiting, or try a new dish? Each of these scenarios can create conversation and stimulation, with something to look forward to and do together. Maybe a client can share a favorite recipe and explain it while a caregiver does the prep work and clean up.

Be prepared.

Quick senior meal ideas are even easier with a bit of planning. If your meals for the week include veggies and couscous and then turkey and veggie sliders, chop up and store all of the veggies on one day to minimize time spent making the second meal a couple of days later. And this way, a caregiver can do all of the produce prep during their shift.

Get Meal Planning Support from Homewatch CareGivers

Making healthy hot meals for seniors is even easier with help from the compassionate, professional caregivers at Homewatch CareGivers. We can help by providing transportation to and from the market and performing food preparation tasks. Contact your local Homewatch CareGivers at (888) 404-5191 to learn more!