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Nutrition for Seniors

Dudley's Home Healthcare - Friday, August 23, 2013

Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water.

Studies show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart diseases and certain cancers. As you age, you might need less energy. But you still need just as many of the nutrients in food:

Choose a variety of healthy foods.
Avoid empty calories, which are foods with lots of calories but few nutrients, such as chips, cookies, soda and alcohol.
Pick foods that are low in cholesterol and fat.

Saturated fats are usually fats that come from animals. Look for trans-fat on the labels of processed foods, margarines and shortenings.

Click here to read an article on the Benefits of Eating well from the National Institute of Health. We found this article to be very helpful and informative.

Cooking healthy and satisfying meals for seniors can be a challenge, especially as they get older and health problems and decreased physical capabilities set in. Individual tastes further complicate the matter, as some seniors may only enjoy foods with which they are familiar. Below you will find 3 delicious, easy and healthy recipes for seniors.


Puffed Wheat Parfait

This beautiful, layered breakfast contains vitamins from the fruit, protein and calcium from the yogurt, and fiber from the whole grain cereal. Soft puffed wheat is easy to chew, but substitute granola or other whole grain cereals to suit your tastes.

¼ to ½ cup strawberries
¼ to ½ cup blueberries
½ to 1 cup Greek yogurt
1 cup puffed wheat (substitute your cereal of choice)
Sugar (or sweetener) to taste

Thin slice the strawberries and sweeten them with sugar or a sugar substitute. Sweeten the yogurt. In a clear plastic or glass drinking vessel, add the strawberries to the bottom, followed by an inch of yogurt. Add about one inch of puffed wheat, followed by one inch of yogurt. Top the parfait with blueberries, a dollop of yogurt in the center and sprinkle the remaining of the puffed wheat. Serve immediately.


Chef Salad Sandwich

This tasty, convenient sandwich contains vegetables, protein and a starch foe a healthy, balanced midday meal that gives you energy.

1 boiled egg
4 thin slices of ham (substitute turkey ham)
1 thick slice of Swiss cheese
Salad greens of choice (iceberg, romaine or other lettuce)
1 slice tomato
Dressing of choice
Whole wheat bun

Slice the boiled egg. Cut the ham and cheese into ¼-inch strips. Tear the lettuce into bite-size pieces. Add the ham, cheese and lettuce to a bowl and mix in the dressing. Gouge out the bottom and top of a whole wheat roll leaving about ¼ to ½ inch of bread. Place the salad mix in the bun. Top with tomato and egg slices. Sprinkle salt and pepper to taste.


Baked Potato au Gratin

This dinner menu item contains minerals and fiber from the potato, and protein and calcium from yogurt and cheese.

1 baking potato
2 tbsp. low-fat cheddar cheese
1 tsp. Greek yogurt or sour cream
A little milk
Salt and pepper to taste

Bake the potato until soft. Carefully scoop out the center with a melon baller to the leave the potato skin intact. Mash the potato filling and mix in the cheese, yogurt and milk, if needed, and add salt and pepper to taste. Blend the potato filling until smooth and add it back into the baked potato shell. Place the potato under the broiler for 30 seconds to one minute or until golden brown. Let cool before serving.

Your friends at Dudley's Home Health Care found this information from U.S. National Library of Medicine, and we hope you find this helpful.


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