Healthy Eating for Seniors (Meal Plan Included)

As we get older it becomes vital to maintain a balanced diet, especially as we become less physically active. Diminished taste and smell can make eating time difficult, and several age-related changes affect how the body processes food.

Why Nutrition Needs Change

• Metabolism slows down, so foods need to be as nutrient-rich as possible — women need around 1,800 calories a day on average, men around 2,300, less if sedentary.
• The digestive system changes, making it harder to absorb nutrients like folic acid and vitamins B6 and B12.
• Medications can affect appetite or cause stomach upset, leading to poor nutrition.
• Depression or loneliness can reduce interest in eating, while some people eat more and gain unwanted weight.

Sample Meal Plan

Breakfast: warm oatmeal with berries, a hard-boiled egg with fruit and wholewheat toast, whole grain pancakes topped with berries and nuts, a yogurt parfait, power toast with nut butter, or a poached egg on toast with steamed asparagus.

Lunch: a quinoa salad with sautéed vegetables and pine nuts, eggs and red potatoes, cottage fries topped with vegetables and cheddar, a southwest omelette, or a salmon wrap with avocado and yogurt.

Dinner: baked or grilled salmon with tomato and basil, lamb meatballs with potatoes, shrimp and pasta, liver with fennel and cabbage, beans and rice, shrimp with fresh greens, or a southwest chicken salad.

Signs That Extra Help Is Needed

• Spoiled food in the refrigerator, or an empty refrigerator
• Diminished energy or strength lifting dishes in and out of cupboards
• Burners being left on, or burnt pans left too long on the stove
• Shaky cutting skills

If you notice these signs, it may be time to consider extra support at home — contact ALHomecare to find out more.