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Healthy Meals for Older Adults


As you get older, eating a well-balanced diet becomes necessary. It helps you stay fit, active, and energized for a longer period. Plus, it also lowers the risk of developing chronic illnesses such as diabetes and heart diseases. Considering this, seniors should be mindful of what they eat on a daily basis. They should eat healthy to stay healthy.
Here’s a list of some healthy meals for older adults that they can incorporate into their daily diet plan to stay hale and hearty.

1. Warm Oatmeal

Research shows that seniors can develop bowel disorders due to a lack of fiber. However, eating oatmeal regularly can prevent them from this severe condition.
According to the Institute of Medicine, older men (aged above 50) should consume at least 30 grams of fiber daily while women (aged 50) should take at least 21 grams of fiber in the form of healthy food. Having a cup of oatmeal for breakfast can be a great way to intake fiber daily.

2. Poached Eggs

We all know that eggs are a nutritional powerhouse, so there is no reason why older adults shouldn’t have them. Ideally, seniors should eat poached eggs as they are lower in calories and fat than baked, fried, or scrambled eggs. They are also an excellent source of minerals, calcium, and vitamins.
If not oatmeal, seniors can have poached eggs as a healthy breakfast alternative.

3. Tuna Salad Sandwich

This makes for a great lunch meal for older adults. However, make sure that you use 100% whole wheat bread and low-fat milk and mayonnaise for the sandwich. Use fresh, healthy vegetables such as chopped celery, carrots, and lettuce. You can also include raisins to make the sandwich healthier.

Don’t forget to use the star of the meal, i.e., tuna. This fish offers a wide variety of benefits; it keeps the heart healthy, lowers blood pressure, improves the immune system, strengthens bones, prevents the risk of cancer, provides energy, and improves skin conditions.

4. Fruits

Fruits can be a great snack choice for older citizens. Of all the fruits, which ones are the healthiest for the elderly? Well, research shows that apples and dark-skinned fruits can be quite optimal for older seniors.

Apples help maintain blood sugar levels as well as lower a person’s cholesterol level. When it comes to dark-skinned fruits, seniors can opt for berries (blueberries, strawberries, and) raspberries, red grapes, and cherries. All of these fruits are high in antioxidants and thus ideal for older people.

These were some healthy meals for older adults. They are full of nutrition and easy to prepare for any senior who needs healthy meals.


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