Nutritious meals are important for the health and well-being of seniors. Meal preparation is also part of home cares. An adequate diet will provide seniors with the nutrients, vitamins and minerals they need to maintain a strong immune system. It also helps them maintain optimal cognitive function and proper weight. In addition, a balanced diet increases energy, promotes better sleep and helps maintain muscle mass and bone density.
We know how hard it is to think of something new to cook every day. It has to be tasty, healthy and different from what you made last time. That’s why we’ve put together a weekly lunch menu as an example to inspire you when caring for a senior.
Monday: uplifting chicken soup
Start the week with a plate of warm chicken soup. It is easily digestible and full of nutrients. Use lean chicken, a variety of vegetables such as carrots, celery and onions, and use herbs for seasoning. If the senior has trouble chewing or swallowing, you can blend the soup to create a puree-like consistency. The broth is good for keeping bones strong and healthy. Soup is also a great way to fight dehydration. It also serves as a remedy for constipation, anaemia and colds.
Tuesday: baked salmon with quinoa and steamed vegetables
Salmon is an excellent source of omega-3 fatty acids, which are beneficial for the heart and brain. They help prevent age-related macular degeneration(AMD) while also reducing inflammation (such as arthritis). Roasted juicy salmon sprinkled with herbs or drizzled with lemon will guarantee success. Serve it with cooked quinoa, nutrient-dense cereals, steamed vegetables such as broccoli or asparagus to achieve a pleasant tasting dish. If salmon and quinoa are not enough for you, you can replace it with another kind of fish – mackerel or trout and use brown rice or beans instead of quinoa. In any case, it will be a tasty meal.
Wednesday: colourful vegetable stir-fry with tofu
Fried vegetables add a burst of colour and a host of vitamins and minerals. Sauté a mixture of colourful vegetables such as peppers, courgettes, mushrooms and carrots in a little oil. Add tofu, which contains protein, and season with low-sodium soy sauce or your favorite seasoning. Serve with brown rice or noodles. If you think tofu is a meat substitute that only vegetarians should eat, you’d be surprised. Tofu is high in iron and calcium and low in saturated fat. It can also reduce the risk of heart disease, which is the main reason why every senior should include it in their diet.
Thursday: beef goulash with root vegetables
Slow-cooked beef stew is not only hearty and tasty, but also easy to chew and swallow, making it suitable for seniors suffering from dental problems. It is also a food that promotes muscle growth and recovery. Select lean cuts of beef and add a variety of root vegetables such as potatoes, carrots and beets to get a varied and balanced flavour. You can prepare the stew in advance and reheat it for convenience.
Friday: spinach and mushroom omelette with wholemeal toast
An easy and nutritious alternative for breakfast or lunch is an omelette with spinach and mushrooms. Eggs are a great source of protein. They also contain choline, which is important for brain health. The addition of spinach and nutrient-packed mushrooms will increase the flavour and nutritional value. Serve the omelette with a slice of wholemeal toast.
Saturday: grilled chicken breast with roasted vegetables
Grilled chicken breast is a versatile protein alternative. Chicken breast is one of the things that a senior must have in his diet if his goal is weight management. You can marinate the meat with herbs and spices and then grill it to perfection. Serve it with roasted vegetables such as Brussels sprouts, cauliflower or sweet potatoes.
Sunday: Porridge with berries and nuts
A lighter lunch is another excellent method of weight management. Simply prepare a bowl of oatmeal with fresh berries sprinkled with nuts. Oatmeal is rich in fiber and helps keep the digestive system in balance. The combination of berries and nuts adds natural sweetness and an extra dose of vitamins and minerals.
Need to prepare a quick snack during the day?
Fruit smoothies are a delicious option for seniors to boost overall health. To make a tasty fruit smoothie, choose their favourite fruits such as berries, bananas, mangoes or peaches. Add a liquid base such as almond milk, coconut milk or yoghurt to give a creamy texture. By blending these ingredients, seniors can enjoy a smoothie that offers a variety of beneficial substances tailored to their specific needs. Fruit smoothies are a convenient and tasty way to increase your intake of essential vitamins, minerals and fibre. These refreshing snacks can help with dehydration, aid digestion and provide a natural source of energy. In addition, fruit smoothies can be adapted to individual taste preferences and dietary restrictions, making them an excellent addition to a healthy diet. We tried them ourselves in Atenaand they are an amazing way to get a quick energy boost without eating refined sugar or saturated fats.
Of course, many seniors need their specific dietary requirements to be met. This may be due to allergies or various diseases. Therefore, it is very important to first find out what the senior can and cannot eat and plan his diet accordingly. For example, if a senior has high cholesterol, beef would not be the best choice. We in Atena always recommend consulting a healthcare professional or senior nutritionist first.
