Salad is a healthy meal option for seniors.
Senior citizens often require a diet that is slightly different from other individuals, especially if they have medical conditions or problems with chewing or digestion. According to the nonprofit resource Helpguide, fruits and vegetables and meals with proper nutrition can positively benefit a senior's muscles and bones, resistance to illness and disease, energy levels, immune system, and mental acuteness. Add this to my Recipe Box.
Breakfast
Eating a well-balanced meal for breakfast can give senior's more energy throughout the day. Many seniors also use this meal to take their daily vitamins or medication. Pancakes, sausages, fruit, and a glass of milk is one option. Pancakes can be topped or prepared with fresh fruit. Add about a 1/2 cup of fresh blueberries into the pancake batter. For a healthier option, use two egg whites to prepare the batter instead of two eggs. Sausages can be baked in the oven instead of fried to reduce fat. Two percent milk may be substituted for whole milk. Another option is scrambled cheesy eggs, whole-wheat toast, yogurt, and a glass of orange juice. Scramble two eggs in a bowl and add about 1 oz. of your favorite cheese. Cook the eggs thoroughly with margin or butter. Spread jam, jelly, or butter on the toast for a better taste. Cereal, bagels, muffins, French toast, cantaloupe slices, bananas, and oatmeal are other breakfast options.
Lunch
Lunch is a meal that can be light or filling depending on a senior's needs. One option for lunch is a tuna melt. Prepare a can or two of solid tuna with mayonnaise and finely chopped celery and scallions. Spread the tuna on the bottom half of a soft split roll. Top with your favorite cheese and place in the oven until the cheese melts. Add slices of lettuce and tomatoes to complete the tuna melt. Serve with French fries or a bowl of fruit and a glass of milk. Other ideas for lunch may include vegetable soup served with cheese and crackers and chocolate pudding; slices of chicken, cheese, tomatoes and lettuce on whole-wheat bread and served with salad and juice; green salad with chopped broiled eggs, turkey and cheese served with fruit and a yogurt; or a peanut butter and jelly sandwich served with a banana and milk. You may also try adding ground beef, spaghetti sauce and peas to leftover macaroni and cheese for a homemade "beefaroni" meal. Serve with a roll and apple juice.
Dinner
Seniors can typically enjoy the same meals that everyone else enjoys at dinner time. If this is not an option, consider making her a soup that has tons of variations. In a large pot, combine a large can of whole or stewed tomatoes, 1 cup of cooked pasta, beans or rice, 1 cup of chopped vegetables, 1/2 cup chopped chicken, turkey or beef, and herbs and seasoning. Cook the soup thoroughly and serve with garlic bread, a dinner roll, fruit juice or milk and applesauce. Another meal option is chili. Chili can be made with or without meat and served alone, or with white rice, cornbread or a roll. Use mild chili powder when preparing chili to make it easier for a senior to tolerate and digest. A homemade stir-fry can be prepared with leftover or fresh food by mixing vegetables, pieces of chicken, beef or pork, and noodles or rice. Serve with milk and sliced fruit for a balanced meal.
Snacks
Smoothies make healthy and satisfying snack options because they are typically made with fresh fruit. Make a fruit smoothie by combining 1/2 cup strawberries, 1/2 cup blueberries, 1/2 of banana, 1/2 cup plain yogurt, 1 tbsp. of pure honey and five ice cubes in a blender. Blend thoroughly until smooth and serve immediately. Trail Mix is another snack that is appealing to many seniors. Although there are dozens of trail mix variations, remember to mix different nuts, seeds, cereals, pretzels, crackers, dried fruit and sweets that aren't difficult for seniors to chew, swallow or digest. Other senior snack options include tuna on wheat crackers, cheese and crackers, yogurt with granola, fruit salad and grilled cheese. Serve these meals with milk, fruit juice or vegetable juice.
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