As we age, our nutritional needs can change and maintaining a healthy and balanced diet can become a challenge. Fortunately, there are many easy, fun and nutritious meals to make that are perfect for older people. We have gathered a selection of healthy breakfasts, lunches, dinners, snacks and drinks to be enjoyed by seniors.
Nutrition for Seniors
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Being aware of your own nutritional needs can help you to make good food choices and ensure that your body is nourished to stay healthy and strong. Older people have specific guidelines when it comes to a healthy diet, including serving sizes and the kinds of food they should consume. Additionally, healthy eating is different for older men compared with older women. The National Health and Medical Research Council have put together the Australian Dietary Guidelines, which can provide valuable information on how to eat well in older age.
Why Is a Healthy Diet Important for Seniors?
Eating a healthy and balanced diet is important for everyone, at all stages of life. However, it is particularly important that older people watch what they eat and avoid food and drink that can contribute to disease and poor health.
A healthy diet benefits you physically, mentally and socially. Making poor food and drink choices can put you at greater risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, cancer, and mental health issues.
What Foods Are Good for the Seniors?
There are plenty of delicious and healthy foods that older people – and people of any age – can enjoy.
Vegetables
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Eating plenty of colourful vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar
Legumes and Beans
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These contain beneficial fats and fibre, as well as being a good source of protein, iron and potassium
Fruits
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Different fruits contain a range of vitamins and minerals and are high in fibre, reducing the risk of heart disease and inflammation
Grains
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Grains help you feel fuller and make it easier to maintain a healthy weight, as well as being high in fibre
Meats
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Lean red meat is a good source of iron, zinc and B12
Fish
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Fish has been shown to reduce the risk of stroke and even Alzheimer’s disease
Eggs
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Eggs are good for the brain and contain iron, B12, vitamin A and more important nutrients
Nuts and Seeds
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These help to regulate body weight and help burn energy, with many good vitamins and minerals
Dairy
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Products like milk, cheese and yoghurt are good for bone and heart health.
What Foods Should the Seniors Avoid?
While most foods can still be enjoyed occasionally and in moderation, the following should be generally avoided by older people.
Processed Meats
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These contain high levels of saturated fat, are often high in salt, and some have even been shown to be carcinogenic if consumed regularly
Biscuits, Cakes, Pastries and Pies
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These are high in saturated fat as they often contain high amounts of butter, oil and cream
Excess Salt
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Salt can lead to high blood pressure and heart disease; avoid adding it to meals and choose reduced salt options where possible
Lollies, Soft Drinks and Cordials
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Excess sugar can affect your blood sugar levels and your mood
Alcohol
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No more than two standard drinks a day is recommended.
Special Diets and Allergies
Some older people will prefer to avoid certain types of food, have allergies or sensitivities, or follow a certain diet such as vegetarianism. For reference, we have used the following to designate specialised meals:
- Gluten free – [GF]
- Vegetarian – [V]
- Dairy free – [DF]
- Diabetes friendly – [DIA].
Breakfast Ideas to Kickstart a Senior’s Day
Apple Cinnamon Baked French Toast [V]
This recipe is full of fibre and uses non-fat milk to reduce fat. The combination of apples, raisins, honey and vanilla makes this breakfast a sweet treat that you can enjoy without feeling guilty.
Banana Muffin [V]
Avoiding refined sugar means you can still have a baked treat without worrying about the health outcomes. This recipe uses honey or maple syrup instead and contains just 4 grams of fat.
Fruit, Yogurt, & Granola Bowl [V]
Ready in just 5 minutes, this delicious breakfast in full of protein, fibre and healthy fats. You can easily substitute ingredients for whatever you have at home, including choosing different nuts, seeds and fruit pieces.
Pancakes [GF] [V]
Did you know you can make pancakes using only two ingredients? These use mashed bananas and eggs for a flour-free alternative, but you can also add baking powder for extra fluffiness and cinnamon for some spice.
Scrambled Eggs
Adding spinach to your scrambled eggs will instantly make your breakfast even healthier. Spinach is packed with protein and is very low in fat and cholesterol. Using low fat milk and only a small amount of salt helps keep this meal healthy.
Asian Inspired Brown Rice Bowl [GF] [V] [DF] [DIA]
Swapping white rice for brown rice can increase the healthiness of your meals. Brown rice is more nutritious, with magnesium, antioxidants and fibre. Brown rice is also recommended for people with diabetes. This tasty recipe combines brown rice with carrots, cabbage and mushrooms for a flavoursome breakfast.
Easy Lunch Ideas for Seniors
Quinoa Salad [GF] [V] [DF] [DIA]
Quinoa salad is a fast and easy meal to make that ticks all the boxes in terms of being healthy, diabetes-friendly, and accommodating to different food allergies and preferences. You can add just about any vegetables and some fruits to your quinoa salad for a fresh and tasty lunch. This one also includes black beans for added fibre and protein.
Salmon Wrap [DF] [DIA]
Salmon has multiple health benefits, including being a great source of omega-3 fatty acids which are a type of fat that is good for your heart and brain health. Salmon is also high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health. This healthy wrap includes salmon, a whole grain wrap and reduced-fat cream cheese for a tasty lunch.
Omelette With Shrimp & Veggie [GF] [DF] [DIA]
This omelette recipe uses shrimp, vegetables and tasty seasoning like parsley and cayenne for a delicious lunch that can be cooked quickly. With only 17 grams of fat and 36 grams of protein, this dish is naturally gluten-free and dairy-free. Shrimp is nutritious with plenty of healthy fats and protein.
Chicken & Veggie Fried Rice [GF] [DF]
Fried rice is a favourite dish for many people, regardless of their age! It’s a good recipe for older people because it’s easy and cheap to make, and you can use any additional ingredients in your fridge so it’s a good way to use up extra veggies or meat. Using chicken breast ensures that this recipe contains protein and not too much added fat.
Healthy Dinner Ideas for Seniors
Roast Chicken With Mashed Potato [GF]
Roast chicken is a healthy way to eat chicken and is an especially good choice if you are trying to avoid the fattier fried food options of takeaway chicken. Use a smaller amount of salt when preparing your meat. For the mashed potatoes, adding garlic is an easy way to insert some additional flavour into the dish without using saturated fat. You can skip the milk and butter to make a lactose free version if required.
Baked Salmon With Quinoa & Steamed Broccolini [GF] [DF] [DIA]
Salmon and quinoa are both extremely healthy options for older people looking to eat well and combining these two into a single delicious meal is a great way to get all your nutritional needs. Broccolini is a great source of fibre, protein, and minerals like potassium and iron. It contains compounds like sulforaphane that are responsible for many of its health benefits, especially its antioxidant and anti-inflammatory activity. Eating broccolini may also support heart health and blood sugar control. You can replace the broccolini with broccoli if preferred.
Beef & Root Vegetable Stew [GF] [DF] [DIA]
This recipe is packed full of healthy vegetables that are both filling and nutritious. It’s perfect for colder weather and times when you feel like a hearty meal. Plus, with only four steps, it’s easy to make and can even be pre-prepared and eaten later in the week. Beef is an important source of protein, but it should always be paired with plenty of vegetables. Root vegetables are low in calories, fat, and cholesterol.
Mushroom & Leek Risotto [GF] [V] [DF]
This clever risotto recipe is delicious, rich and creamy while still being dairy free and very low in fat. It takes just thirty minutes to make and is the perfect warming dish. Mushrooms have many health benefits, including being a rich source of protein, antioxidants and selenium. They have been linked to lowering the risk of Alzheimer’s, heart disease, cancer and diabetes. Leeks are high in vitamins A, C and K, as well as iron and folate.
Light Meals and Snacks for the Seniors
Cheese and Crackers [V] [DIA]
Cheese and crackers are tasty snacks that can be healthy if you make the right choices. Opt for a whole grain cracker with no extra salt where possible; this will provide essential fibre to your diet. Cheese contains calcium and phosphorus, as well as being a good source of vitamin A and B12. However, cheese also contains fat and should be eaten in moderation.
Seaweed [GF] [V] [DF] [DIA]
Seaweed has long been recognised as a highly beneficial thing to eat, but it is only recently making headway as a popular snack in Australia. Most seaweed-based snacks will contain iodine, copper, iron, potassium, magnesium and calcium. It is suitable for diabetics and can help you lose weight because it is low in calories and high in fucoxanthin, which increases your metabolism.
Mixed Nuts [GF] [V] [DF] [DIA]
Nuts are a healthy and convenient snack food that has the added benefit of being easy to take with you when you’re out and about, meaning you always have a nutritious snack on hand if you get hungry. A bag of mixed nuts usually contains vitamin E, magnesium, copper and selenium, and they are loaded with antioxidants. Nuts are a good choice for diabetics, as substituting nuts for higher-carb foods should lead to reduced blood sugar levels.
Mini Sandwich [V]
A small sandwich is a great option for a light meal or a more substantial snack. The best way to make sure your sandwich is healthy and full of beneficial nutrients is to choose whole grain bread instead of white bread, avoid using deli meats such as ham and salami, and add plenty of colourful vegetables. Sandwiches can contain almost anything you feel like and can be eaten on the go, making them a great snack choice!
Apple, Cucumber or Celery Paired With Peanut Butter [GF] [V] [DF] [DIA]
Peanut butter is a delicious condiment that contains many healthy fats. When paired with apple pieces, cucumber sticks or celery sticks, it can be a nutritious snack that is filling and tasty. Although peanut butter is rich in protein and magnesium, it should be eaten in moderation and it is best to avoid brands that include a lot of added sugars and oil.
Health Drinks for the Seniors
The best drink to consume when maintaining a healthy diet is water. Water is essential for overall well being; it prevents dehydration, helps keep your body at a normal temperature, lubricates and cushions joints, prevents constipation and kidney stones, and provides many other benefits.
However, if you are looking for a different beverage to enjoy, some healthier options include:
- Milk – milk is a good source of protein and calcium, as well as nutrients including vitamin B12 and iodine
- Plant-based milk – plant-based milk, such as soy milk or almond milk, are lower in saturated fat and perfect for those with lactose intolerance
- Infused water – infused water adds flavour and can help you consume more water, as well as help with immune defence, blood sugar regulation and weight management
- Green tea – unsweetened green tea can promote a healthy heart and liver, with many antioxidants
- Fresh juice – freshly squeezed juices are healthier than bottled varieties and can help you consume a greater range of vitamins and minerals easily.
If you’re looking for easy ways to make your diet healthier, try some of these recipe suggestions! They will help to keep you healthy and strong so you can enjoy your senior years.
Need some assistance with daily living including meal prep and/or feeding for yourself or your loved one? Find out how Homage can help!
- 24 Recipes For Elderly Parents. (2019). FreedomCare. https://www.freedomcareny.com/posts/recipes-for-elderly-parents
- Nutrition needs when you’re over 65. (2021). Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/Nutrition-needs-when-youre-over-65
- Team, E. (2021, April 22). Choosing Healthy Snacks For The Elderly. Daily Beacon. https://www.dailybeacon.com.au/picking-healthy-snacks-for-the-elderly/
