As people move into their senior years, their bodies require additional nutrients to keep their immune systems strong. Healthy eating habits can reduce the risk of degenerative diseases and lower the potential for cancer. Eating certain healthy foods can also provide you with extra energy and vitality.
Breakfast
A healthy breakfast for senior citizens includes food high in fiber and low in refined sugar and saturated fats. The American Dietetic Association recommends eating a minimal amount of 3 g of soluble fiber per day for cholesterol reduction. A 1-1/2 cup serving of cooked oatmeal or oat bran cereal is a good source of soluble fiber. Oatmeal is especially recommended if you have dental sensitivities, because it has a very soft texture. If you add flaxseed and berries to your oatmeal, you can benefit from their antioxidants and nutrients that may protect your body against degenerative diseases and cancer.
Lunch
Many senior citizens have trouble keeping their bodies warm enough and prefer warmer weather. Eating hot soup can help soothe you. You can purchase a variety of soup options in cans, boxes or powdered in bags, which are lighter to carry. Select soups that contain plenty of vegetables, beans and whole grains with a clear broth base. Avoid soups with dairy and salt, as they contain saturated fats and can lead to hypertension and heart disease, according to the American Dietetic Association.
Snack
Eat as many raw foods as you can for snacks and as your chewing abilities permit. If you are not used to eating raw foods, start slowly and increase at a steady pace. Raw foods contain enzymes that help break down foods, according to Living and Raw Foods. Since your body does not work as hard to break down food, you have more energy to use on other functions, which can add vibrancy to your life. Raw vegetables are also full of antioxidants and vitamins that strengthen your immune system; buy them pre-cut for convenience as snacks. Eat a colorful salad with a variety of vegetables, including carrots, onions, garlic, tomatoes, dandelion greens and collard greens. If you prefer cooked vegetables, lightly steam them.
Dinner
Whole-grain pasta is a simple dish that doesn't take much preparation, even if mobility is an issue because of arthritis or use of a cane. This is also a great meal option if you have trouble chewing hard foods. All you need is pasta, spaghetti sauce and vegetables to mix into it. The boiling instructions are on the pasta package; whole-grain may take longer to cook. The fiber-rich pasta assists your body in the digestive process by adding insoluble fiber, which creates soft stool and helps to eliminate wastes.
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