Some of the changes our bodies undergo as we age require us to adjust our diets to remain healthy and strong. Further, a balanced diet is crucial to maintaining good health and preventing chronic conditions such as heart disease, diabetes, and high blood pressure, to name a few.
Here, we will explore some tips to help you maintain a diet full of nutrients and a few delicious and nutritious recipes.
Tip #1: Eat a variety of fruits and vegetables
Fruits and vegetables are packed with nutrients, vitamins, and minerals our bodies need to function correctly. Our bodies require less energy as we age, so we need to make every calorie count. Eating an array of fruits and vegetables ensures we get a range of nutrients and helps us maintain a healthy weight.
Some nutrient-rich fruits and vegetables that you may want to include in your diet are:
- Leafy greens like spinach, kale, and collard greens
- Berries such as blueberries, strawberries, and raspberries
- Cruciferous vegetables like broccoli and brussels sprouts
- Citrus fruits like oranges, lemons, and grapefruits
- Squashes such as zucchini and acorn squash
One way to increase your fruit and vegetable intake is by incorporating them into your meals. For example, adding spinach and mushrooms to your omelet or roasting brussels sprouts with garlic and olive oil can significantly increase your vegetable intake.
Tip #2: Choose whole grains over refined grains
Whole grains are unprocessed grains that contain every part of the grain; this includes the bran, germ, and endosperm. Refined grains, however, are processed in a way to remove the bran and germ, which leaves only the endosperm. During processing, many of the nutrients and fibers found in whole grains are completely removed.
Try to include whole grains in your diet since they are rich in nutrients and fibers that are essential for good digestion and overall health.
Some examples of whole grains include:
- Brown rice
- Whole wheat bread
- Quinoa
- Oats
- Barley
One way to incorporate whole grains into your diet is by replacing white rice or bread with brown rice or whole wheat bread. You can also sprinkle some oats on top of your yogurt or add barley to your soups.
Tip #3: Include lean protein sources in your diet
Protein is vital for maintaining muscle mass and strength, especially as we age. However, not all protein sources are alike. Especially as you age, you should choose lean protein sources that are low in saturated fats and easy to digest.
Some examples of lean protein sources include:
- Fish such as salmon, tuna, and sardines
- Chicken breast
- Turkey breast
- Legumes such as lentils and chickpeas
- Tofu
- Eggs
One great way to add protein to your diet is to incorporate it into your salads. For example, you can top your spinach salad with grilled chicken or add chickpeas to your Caesar salad. You can also make a simple bean salad by mixing some boiled lentils with diced tomatoes and cucumbers.
Recipe #1: Baked Salmon with Vegetables
Ingredients:
- 1 salmon fillet
- 1 cup chopped vegetables (such as broccoli, cauliflower, and carrots)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Lemon wedges for serving
Instructions:
1. Preheat the oven to 350°F.
2. Season the salmon fillet with salt and pepper and place it on a baking dish.
3. Toss the vegetables in olive oil and season with salt and pepper.
4. Arrange the vegetables around the salmon fillet.
5. Bake for 20-25 mins. or until the salmon is cooked.
6. Serve with lemon wedges.
Recipe #2: Quinoa and Lentil Salad
Ingredients:
- 1 cup cooked quinoa
- 1 can of lentils, drained and rinsed
- 1 cup chopped vegetables (bell peppers, cucumbers, tomatoes, etc.)
- 1/4 cup chopped fresh herbs (such as parsley and mint)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Instructions:
1. Mix the cooked quinoa, lentils, chopped vegetables, and fresh herbs
2. Whisk the olive oil, lemon juice, salt, and pepper together in a separate bowl.
3. Pour the dressing over the quinoa and lentil mixture and toss to coat.
4. Serve at room temperature.
By following these tips and incorporating these recipes into your meal plan, you can ensure you’re getting the nutrients, vitamins, and minerals your body needs to stay healthy and strong. For more information about this or anything else related to senior health, please call us at 405-293-9000 or visit us online at Companion Healthcare.
