7 Quick and Easy Healthy Meals for Your Elderly Loved Ones
Eating right is crucial at every age, but those above 65 years of age may have specific nutritional requirements. As per The National Institute of Health, women above 50 require 1,600 to 1,800 calories per day, while older men require 2,000 calories per day. Nevertheless, changing taste buds, medication side effects, physical difficulty and loneliness hinder older adults from enjoying their meals. To help, the guide below explores seven quick and easy healthy meals that contain the right amount of nutrients for the elderly.
Pineapple and Coconut Smoothie
One of the best breakfast options, pineapple and coconut smoothie is a good protein source that supports bone health as well. High in its lauric acid content, coconut offers strong antibacterial and antiviral properties and also offers carbohydrates without causing insulin spikes.
High in vitamin C, vitamin A and beta-carotene levels, pineapple reduces the risk of macular degeneration in aged individuals. The enzymes and manganese in this fruit aid digestion and may also boost immunity and improve recovery time after surgery.
For an instant smoothie, mix all ingredients with some almonds and go for a high calcium and protein drink.
Oatmeal
For quick energy resort to oatmeal that lasts all through the day and can be extremely nutritious for the elderly. Choose it for breakfast during winter mornings as it can be prepared very easily and warms up as well. Common ingredients for the perfect oatmeal recipe include Greek yoghurt, raspberries, honey and strawberries.
Salmon Sandwich
Yet another easy and quick meal, salmon sandwich comes loaded with vitamin B, omega-3 fatty acids, potassium and proteins. It takes just 8 to 15 minutes to make this extremely nutritious meal that controls weight and reduces the risk of heart disease. You can either bake or grill salmon sandwich with a few slices of cheese and onion and serve it for dinner.
Roasted Root Vegetables
Versatile and vibrant root vegetables, like beets, sweet potatoes, carrots and parsnips, stabilise blood sugar and are therefore beneficial for diabetic seniors. High in antioxidants and fibre, these veggies are also a great replacement for potatoes, which may be restricted for most seniors. For a quick meal, cut all your chosen root vegetables into even-sized pieces; toss them in olive oil with salt, pepper and herbs and bake in a preheated oven for 30 to 40 minutes.
Lentil and Beans Stir-Fry
The elderly are often deficient in iron, zinc, vitamin C and protein. So, a go-to, easy-to-make meal would be a simple stir fry with beans, lentils and chicken. Add kale, eggplant, potatoes and noodles to make this meal even more delicious and healthy.
To make a tasty stir-fry, peel, cube and slice all your fresh veggies. Take onions, green bell pepper, tomatoes and zucchini and place them in a skillet with some oil. Make sure the veggies are tender enough by cooking up the entire meal on low heat.
Simple Omelette
Making a simple omelette does not take much time but offers a plethora of nutrients, like proteins, minerals and vitamins. Having an omellete regularly will improve elderly heart health while also reducing the chances of strokes. Ensure complete protection for the bones by having omelette with varied fillings, like ham, cheese, mushrooms, fresh herbs and smoked salmon.
Warm up olive oil in a skillet, beat two eggs in a bowl and pour them into the skillet. Add some butter or cheese, ensure the omelette is firm to serve it hot during breakfast, lunch or dinner.
Chicken Soup
One of the best meals for the elderly who suffer during the winters, you can make tasty and healthy chicken soup in minutes and guarantee good health for the seniors. Add some rice and beans to the soup and serve it as a low-carb option to older adults. The low fat content and no gluten variety of this soup is an added advantage.
The Bottom Line
Resort to these healthy and quick meals to ensure good health for the elderly for years to come. Consider Vesta Elder Care if you want quality home care for your elderly without spending exorbitantly. Our care providers can offer services like help with essential daily living activities, buying groceries and preparing healthy meals for the elderly. Contact us now to learn more about our in-home care services.
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Dr. Prateek Bhardwaj is the COO of Vesta Elder Care. a physiotherapist by profession and Prateek joined the Vesta team at its time of inception. His years of experience have enriched Vesta to become a service-oriented organization and have guided the team through its many milestones