All of us need to make sure our seniors get nutrition from the
food they eat. It helps maintain good
health, improves mental alertness, increases energy levels and strengthens
their ability to fight illness. Here are a few suggestions.
BREAKFAST- Eating a nutritious breakfast gets your metabolism going and
can increase your energy levels. Choose
foods high in fiber to help prevent constipation and assist in lowering
cholesterol levels. A quick and easy
breakfast can be yogurt, fruit and low fat granola or other cereal. You can make a quick hot breakfast by taking
your usual whole grain cereal, adding milk and heating it up in the
microwave. Try whole wheat pancakes
with fresh berries and yogurt or a bit of cottage cheese on top instead of
syrup. Eggs can be boiled ahead of time
to be served with whole wheat toast and juice or fruit.
LUNCH- Fruits and vegetables make a nutritious addition to anyone’s
diet. A healthy quesadilla made with
whole wheat tortilla, cheese, onions and peppers and microwaved for 30 seconds
can be a change of pace from the usual sandwich lunch. The use of whole wheat instead of white bread
and turkey or chicken instead of ham can greatly increase the health value of a
sandwich. Don’t forget a slice of tomato
or even a very thin cucumber. Just add
a fruit either fresh, frozen or from a can in its own juice to round off the
meal.
DINNER-Skinless chicken, lean pork chops, fish and lean ground turkey
and beef are good choices. Boil whole
wheat pasta, and add frozen vegetables the last three minutes of boiling. Drain and add diced chicken or other meat. Serve with marinara sauce and Parmesan cheese
if desired. Or make an omelet for
dinner. Fill it with sautéed vegetables
such as mushrooms, broccoli, peas or any leftover vegetables, add some cheese
and serve with whole wheat warm bread.
Pork chops or ground pork patty, baked sweet potato and a green vegetable
such as broccoli or green beans make up another quick and nutritious meal.
Unless your senior is on a fluid restriction, they should have
fresh water or a favorite soft beverage, in a clean container, readily
available to them and offered to them at least hourly. Often they have a pitcher from a hospital
visit or a reusable plastic cup with a cover and straw that can be placed
within reach. For seniors who cannot eat
an adequate meal in one sitting, smaller, more frequent meals may be needed spaced 2 to
3 hours apart.
For more information and helpful tips, go to LIVESTRONG.COM
