It is important that you are nourishing your body with healthy and nutritious meals throughout your life. It is especially important for the elderly, in order to maintain mental and physical health. At Bernash Care Home we make sure all our meals are fresh and locally sourced, it’s safe to say we know a thing or two about nutrition for the elderly. We want to share some of our favourite meal ideas that are quick and easy to make with regular pantry staples that have minimal prep and aren’t too time-consuming.
Why is Nutritious Food Important for the Elderly
As mentioned before, healthy eating is important at every age, it is just that the effects of a poor diet are more likely to become apparent for seniors. A poor diet can lead to issues such as heart disease, cancer, respiratory diseases and Alzheimers. Malnutrition is a serious problem for the elderly, with 1 in 10 over 65 year olds in the UK suffering from it, or at serious risk. This is over a million people.
In the short term, adopting a healthy diet can also make your elderly loved ones feel great! They may experience a lift in mood and energy levels.
Why is Healthy Eating Harder for Older People?
As people get older it is normal that many find they start to live a more sedentary life, this can lead to a reduction in appetite, so it is important that the food that is being consumed is as nourishing as possible.
Cooking can also become more difficult during mid-stage dementia when motor skills may start to decline and forgetfulness may make remembering recipes more difficult and can make cooking more risky. If someone that you know is exhibiting signs of dementia and are having a harder time taking care of themselves then it may be time to look into a care home that specialises in dementia care.
Breakfast Ideas for Seniors
Breakfast is a meal that is most commonly skipped, or doesn’t get the effort it deserves. It is easy for many to start their day without breakfast, or reach for a high sugar cereal which can cause energy crashes later in the day. Here are some alternative and easy to make meals that will leave your elderly loved ones feeling satisfied and nourished into the afternoon.
Scrambled Eggs
Scrambled eggs are easy to make, and eggs are full of beneficial nutrients. The average egg has 6 grams of protein, and many vitamins such as A12, vitamin A, vitamin E and many more.
Many elderly people may shy away from eggs due to cholesterol, however, unless their doctor has expressed concerns about their cholesterol it is perfectly fine to have two eggs a day. However, if you are worried about your loved ones cholesterol then an economical alternative is to buy bottles of egg whites to use.
One of the best things about scrambled eggs is their versatility, got some vegetables or leftovers in the fridge that need using up? You can probably scramble it. You can add different herbs and spices for what feels like a different meal every day!
Other similar options to try with the same benefits are breakfast options such as omelettes and shakshuka. Find some recommended recipes below.
If you’re looking for ways to upgrade your eggs find some inspiration below!
Oats and porridge
Oats and porridge are easy to make and are especially easy to make healthy. There are also many options for how you make it, whether you want to make your breakfast in the microwave, on the hob or just let overnight oats do their thing. You can also make it with water, milk or milk alternatives.
By themselves oats have many health benefits, such as lowering cholesterol and being full of heart benefits, they also have a whole host of essential vitamins and minerals.
Of course, plain oats may not be an exciting meal option to wake up to, this is where adding fruits, seeds and nuts can add some variety, not just for your own enjoyment, but also for added nutrients. Adding pre-frozen fruit is a great way to make your oats healthier and more exciting, with the added bonus of not having to worry about them going off. You can find some inspiration below.
- Cinnamon porridge with banana and berries
- Summer porridge with kiwis and blueberries
- Fruit and nut breakfast bowl
- Fruity overnight oats
Lunch and Dinner Ideas for the Elderly
There are countless ways to get nutrients into the latter part of your elderly loved one’s days, although we provide ideas and recipes it’s a great opportunity to get creative and try out different ingredient substitutes for things that you have on hand, or that is prefered. An easy way to stick to making healthy meals is to remember to aim for half of the plate being vegetables, a quarter being a carbohydrate like rice or pasta (wholegrain if possible) and the last quarter being a lean protein. Below are some ideas on exciting ways to hit those portions.
Noodles
Noodle dishes are easy to make balanced and nutritious. With just noodles, broth, whatever vegetables you have on hand, and a protein source like chicken, tofu or salmon, you can make a delicious and fulfilling meal packed with flavour, you can also add an egg for an extra protein boost. Find some inspiration below you can get as creative as you like!
Salad
Salads may have a reputation for being boring and unfulfilling, but they are extremely versatile and a good way to easily eat all the main food groups and boost vitamin intake. A good way to build your own well rounded salad is through the following:
- Base – Add your base vegetable, this can be something like spinach, rocket, kale or lambs lettuce. Many people may gravitate towards iceberg lettuce when it comes to salad, however, it has very few health benefits besides hydration, and there are many other flavourful and nutrient-dense alternatives
- Extra greenery – Some extra greens besides your base, such as cress, avocado or cucumber
- Make it colourful – Add a pop of colour with additions like tomatoes, peppers, grated carrot or radish. The more colour the better is a good way to think when it come to making vitamin-rich salads
- Different texture – Add some crunch and healthy fats with nuts and seeds, walnuts especially are a delicious addition and they are great for brain health!
- Any extras – Foods like cheese, fresh herbs, raisins or pomegranates are also good additions to add more flavours.
- Your protein source – This is where your salad becomes a well rounded meal, there are tons of options to try here, from lentils and legumes to chicken or prawns, pick your favourite and you’ll be able to create a healthy and delicious meal.
- Dressing – Don’t forget to add a dressing! There are many options available in shops, but it’s also very easy to make your own. All you need is a form of healthy oil such as olive oil or avocado, any type of vinegar, and then any flavour enhancers you want to add, such as honey, sriracha, herbs or tahini.
What is the Mediterranean diet and how can it benefit the elderly?
Meals like the above which have a large amount of vegetables, lean protein and healthy fats would fall under the umbrella of the Mediterranean diet. The Mediterranean diet is hailed as one of the healthiest diets that you can follow, with countless studies to back this up, even to the point where some doctors will even prescribe it to those suffering from heart disease or high blood pressure.
In general, the Mediterranean diet is rich in food staples commonly found in Mediterranean countries like Spain, Greece, Italy, and France. This diet primarily emphasises plant-based foods, with animal-based products mainly consisting of fish and poultry, along with a limited intake of dairy. Additionally, it encourages the consumption of seasonal fruits and vegetables, as well as beans, legumes, and whole grains.
Soup
Soup is a nutritious and convenient option for the elderly, offering a range of health benefits. It can be made to be rich in essential nutrients, hydrating, and easy to consume, this means it is particularly suitable for individuals with swallowing difficulties or dental issues. It is also a useful way to increase vegetable intake if you struggle with this.
To create a fulfilling and healthy soup, incorporate a diverse array of ingredients such as vegetables, lean proteins, and whole grains. Focus on, adding protein, and emphasising vegetables to boost nutritional value.
Below are some examples of soups you can make at home.
Stews
There’s nothing quite like a hearty stew on a cold winter evening. Stews are made by simmering meat, poultry, or vegetables in a flavourful broth, they’re also very nutritious for the elderly because they contain a variety of nutrient-rich ingredients like lean proteins, vegetables, and whole grains. Stews, like soups, can help with hydration and are easy to chew and digest. They’re versatile, convenient, and comforting, making them a satisfying and wholesome meal option. With so many options for ingredient combinations when it comes to making stew here is some inspiration to get you started!
Above are just some of the options that you can be enjoyed while prioritising your loved one’s health and well-being. It is important to speak to healthcare professionals before making dramatic changes to your diet.
If you are finding that you or someone you know is struggling to look after themself and meet their nutritional needs, or if you are struggling to continue the care of an elderly loved one, then get in touch with our friendly team. We are a residential care home in Bristol that focuses on maintaining independence while helping with more difficult day-to-day tasks like providing healthy meals and maintaining hygiene.