Senior Diet: Meals To Enjoy As You Age
There can be a lot of struggles upon aging but these don’t stop us from having a happy senior diet that can lead to a healthier lifestyle and more youthful vigor.
The remarkable benefits of eating healthy and enjoying the food we have are priceless not until we lose our appetite for food due to aging. There can be a recommended meal for a balanced senior diet to improve health and retain body wellness.
The Struggle is Real
Studies have proven the real struggles of getting old and how it can affect our major senses. In the case of seniors, many caregivers and even family members are even worried if their elders are having difficulties in food-intake and getting the right nutrition as much as possible.
There always exists a common struggle of smell and taste sense among seniors which is associated with the process of aging. Upon reaching to ’80s, health specialists have claimed that seniors will likely have sensory dysfunctions like the olfactory impairment and gustatory defect which are related to the aging normal process.
The olfactory function is the process of our sense of smell deteriorating which, (as what researchers mostly believe) would likely to affect our sense of taste as well or the so-called ‘gustatory dysfunction’. These cases can be related to poor appetite among seniors and their health and weight declination.
Recommended Daily Servings
Doctors and diet experts have suggested daily servings at each meal that should be included in the senior diet:
- Oatmeal – Oats are proven to help reduce the risk of type 2 diabetes. This will also help cut off the use of laxative among seniors which sometimes cause malnutrition and unwanted weight loss.
- Yogurt – Yogurt contains a good amount of “good” bacteria for the digestive tract. Another goodness found in yogurt is that it helps prevent the risk of osteoporosis and boost one’s body with micronutrients like calcium and vitamin D.
- Whole-grain pancakes – This breakfast meal is packed with macronutrients and micronutrients that are essentially good for the body. Whole-grain pancakes contain high levels of iron, calcium, phosphorus, and riboflavin. Always top your pancakes with even nutritious ideals like chopped fruits, grated vegetables, and even mashed potatoes.
- Hard-Boiled Eggs – Eggs can be a delightful meal for breakfast. In a senior diet, eggs can be the best in nutritional value, nourishing, and rich source of protein.
- Vegetable salad – Vegetable salad makes a nutrient-rich meal. A hodge-podge of salad basics like sweet peppers, tomatoes, and the greens are overflowed with antioxidants. You can never go wrong having a vegetable salad in your everyday meal.
- Eggs with potatoes – Topping your eggs or omelet with potatoes or simply buttering them together in one bowl can have a good impact on one’s health. This type of meal helps lower blood pressure according to researchers in the Institute for Food Research in Norwich. Potatoes are also known as “vitamin boosters” and are a rich source of minerals such as iron, potassium, and magnesium.
- Omelet – Go with a one-egg omelet for each meal but always top your favorite omelet with the good spices: onions, tomatoes, and/or spinach. Additionally, always make a whole plate of vitamin-rich foods, comprising of fruits, vegetables, and whole grains.
- Fresh greens – Fresh greens, without a doubt, are high in iron, calcium, B vitamins, and potassium. Few among the health benefits of greens are building bones, revving up muscles, protecting heart, sharpening eyesight, and reducing the risk of diabetes. Never fail to include them in your meal.
- Baked salmon – Salmons are excellent sources of high-quality protein, minerals, and vitamins but the omega-3 fatty acids have the most credit. Salmons are best when baked or steamed, always top your fillet with greens, pepper, chickpea, & spinach.
- Pasta – Pasta has always been a part of a balanced diet. It serves as a perfect foundation for satisfying, nutritious, and healthy meals. Pasta may also good for boosting your appetite.
- Beans and rice – According to USA Rice Federation, rice and beans form a complete vegetarian protein that is high in fiber when eaten together. They have a symbiotic relationship which produces amino acids that are vital for growth and development in human.
In a senior diet, it is always important to keep a keen watch on the things you include at each meal. Make sure they don’t just boost your appetite but also contribute to the whole body’s improvement and good health maintenance.
Eating well means also aging well.
The way towards having a healthy living as a senior includes both healthy eating and having regular physical exercise.
Being a senior is never a boulder towards retaining your youthful vigor.
Want to live a happy senior life fully protected and secure? Feel free to contact us for assistance.