Consistently healthy meals will help elderly men and women meet their nutritional needs. The meals for the elderly do not need to be complicated to prepare, but rather should have a balance of nutrients such as grains, fruits, vegetables, proteins and dairy. As you prepare meals for the elderly, understanding the elderly person's needs will help you make wise decisions.
Nutritional Requirements
The caloric requirements for the elderly range from 1,600 calories for a sedentary female over the age of 65 to 2,600 calorie for an active elderly male of the same age. Protein and carbohydrate needs remain the same for males and females throughout adulthood, with males needing 56 g of protein and females requiring 46 g of protein. Both sexes need 130 g of carbohydrates each day. Fiber needs decrease slightly after age 51, as males and females need just 28 and 22 g, respectively. A healthy day of meals for the elderly includes fruits, vegetables, healthy fat, dairy, grains and meats.
Breakfast Meals
Eating a healthy breakfast is important to senior adults as a nutritious breakfast provides energy, jumpstarts the metabolism and fulfills part of the senior adult's nutritional requirements. Serve high-fiber oatmeal or cold cereal to help the digestive system, and add sliced strawberries. Strawberries and blueberries are antioxidant-rich, which helps boost the elderly person's immune system. Other healthy breakfast meals might include low-fat, unsweetened yogurt with 1/4 cup of granola or 1/2 cup of fresh fruit. Use egg whites in place of whole eggs when serving scrambled eggs, as whole eggs contain 213 mg of cholesterol.
Lunch Meals
Lightly steaming sliced carrots, broccoli florets and cauliflower adds vitamins and minerals to a healthy lunch. The steaming process softens the vegetables slightly, making them easier to chew. Serve them with baked chicken or fish, a small whole-grain bun and a fruit salad. You can also try warming whole-wheat flour tortillas and filling them with seasoned black or pinto beans, 1 oz. of Colby-Jack cheese and then rolling them tightly. Serve with fruit and a small cup of yogurt to increase the elderly person's calcium intake. You might also serve low-sodium canned or homemade chicken noodle soup with a few whole wheat crackers and peaches or kiwi.
Dinner Meals
A visually appealing dinner may help an elderly person enjoy his dinner more thoroughly. Wrap sweet potatoes in foil and bake in the oven while you saute onions and chicken tenders on the stove. Serve with a fruit and a slice of whole-grain bread. Avoid fatty cuts of meat to limit saturated fats. Lean meats enable an elderly person meet his vitamin B-12 requirement. Prepare an extra-lean pork chop, 3 oz. of extra-lean hamburger meat, salmon or top sirloin as the main protein of the dinner meal. Brown rice or whole-grain pasta gives an elderly person fiber and complex carbohydrates. Other side dish ideas include boiled red potatoes, baked apples, steamed mixed vegetables and fruit, low-fat pudding, or gelatin for dessert.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- HelpGuide.org; The Joy of Eating Well and Aging Well; Sarah Kovatch, et al.; January 2011
- Tufts University; Food Guide Pyramid for Older Adults; 2002
- Penn State: Nutrition and Aging: Vitamins and Minerals; Jenny H. Ledikwe, et al.; July 2001
- U.S. Department of Agriculture; Food Safety: Nutrition; March 2007
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