As we get older, a healthy eating becomes more and more important for our physical and mental wellness. Maintaining a balanced diet has been proven to increase skin, teeth, and eye health, boost immunity, strengthen bones, and lower the risk of heart disease.
Per CEI’s Nutrition & Dietetic Functional Manager, Jing Liu, MS, RD, “Eating high quality foods is helpful for seniors in preventing decline of physical, emotional and mental health. A diet with the right foods and high in anti-inflammatory nutrients can help to improve cognition, boost energy and can reduce progression of chronic diseases. Eating well is a foundation for seniors to live at ease and peace.”
If you are preparing food for yourself or for a loved one who is an older adult, meal planning is a helpful and time-efficient tool for those looking to ensure a healthy eating. It helps managing dietary restrictions and reduces food waste. Here are some practical meal planning tips for seniors.
Prioritize Nutrient-Dense Foods
While seniors require fewer calories, they still need a high intake of nutrients. According to the USDA, focusing on nutrient-dense foods like fruits, whole grains, vegetables, proteins, and low-fat dairy products becomes increasingly important as we age. These foods provide the vitamins, minerals and fiber we need to help prevent chronic diseases such as heart disease and diabetes. In addition, they support the immune and digestive systems.
Manage Dietary Restrictions
Older adults often have dietary restrictions due to conditions that come with age, such as diabetes, hypertension, and high cholesterol. The CDC recommends reducing sodium intake by replacing salt with alternative herbs and spices. In addition, those with diabetes may consider balancing carbohydrates with protein and healthy fats in order to maintain steady blood sugar levels.
Eat Conveniently Without Sacrificing Nutrition
Meal preparation and cooking can be physically difficult for some seniors, so consider purchasing easy to prepare foods such as pre-chopped vegetables, whole-grain bread or pasta, or frozen fruits. While home-cooked meals are often a more nutritious option, frozen meals are convenient when cooking is not an option. Look for frozen meals with few calories, low sodium, and high amounts of protein.
Minimize Waste and Prep Ahead
To minimize food waste, seniors or caregivers can use ingredients they already have at home for their weekly meal prep. Using a grocery list when shopping can help reduce impulse purchasing and ensure produce is used before it goes bad. Batch cooking and freezing foods can also ease meal prop for elders and help meals last longer.
Stay Hydrated and Conscientious
Seniors are at higher risk of dehydration due to their diminished sense of thirst. Health professionals advise drinking water throughout the day to maintain hydration, as well as incorporating water-dense foods such as cucumbers, lettuce, and strawberries.
Eating Well with CEI
CEI PACE participants receive warm, delicious meals that offer essential nutritional benefits. Our care team designs a tailored meal plan to ensure your specific dietary needs are addressed based on each participant’s care plan. At home, we can help unpack groceries and prepare or reheat meals. To learn more about CEI and the services we offer, call us at (844) 319-1150.
