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Healthy Meals for Seniors

May 1, 2011 | By Susan Brassard
Healthy Meals for Seniors
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Diabetes, high blood pressure, high cholesterol and cardiovascular disease respond well to dietary intervention, according to the National Institute on Aging. Most seniors understand that a healthy diet is one of the best ways to prevent and manage chronic disease. Depending on sex and level of physical activity, seniors require between 1,600 and 2,800 calories each day, states the website HealthGuide.org. More importantly, in order to maintain your health and vitality, the majority of your diet should consist of nutrient-dense foods.

Breaking the Fast

One of the unspoken benefits of living to a healthy old age is the freedom to keep a sleep schedule that suits your personal preference. And although it doesn't matter much when you retire and wake, it is important that you eat a balanced meal within 60 minutes of waking. Whole grain toast, peanut butter and a handful of walnuts paired with a piece of fruit provides a serving of protein, fat and carbohydrates that will give you an energy boost and satisfy your hunger for three or four hours. Steel-cut oatmeal provides a nutritious start to your day and can be prepared in a crock pot and cooked overnight.

Eat Six Times Each Day

Although every meal and snack should consist of a fruit or vegetable, protein and a small amount of healthy fat, the portion size is less important than maintaining a regular eating schedule. People who eat small, well-rounded meals every four hours are less inclined to overeat or have a craving for between-meal treats brought on by a drop in blood sugar. Although fruit drinks and an occasional cocktail may be consumed, you should drink them with a meal or snack to avoid disrupting your appetite for nutritious foods.

Share Meals With Others

Most seniors agree that preparing a meal for one and eating alone has a deleterious affect on the appetite. While it might require too much work to prepare a full meal or snack to share with others, there might be a neighbor or friend who is willing to share the cost, preparation and clean-up chores in exchange for the opportunity to enjoy a healthy meal and companionship.

Challenges

Although limited finances and mobility can hinder a senior's access to healthy foods, physical changes and disinterest in meal preparation also can take their toll. Some grocery store chains offer free delivery service for seniors and might be willing to commit to a regular delivery schedule. Seniors who prefer not to cook for themselves should contact their local senior organizations to inquire about community meals and daily meal delivery services.

References

Article reviewed by Shawn Candela Last updated on: May 1, 2011

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