Whether it’s Victoria Day for some, Canada Day for others or any day of the year for the rest, BBQ season is either here or quickly approaching.
As we get older into senior years, when it comes to food and what we eat, ensuring you have proper eating habits through a balanced and healthy diet is essential.
Recognizing eating and consuming habits may start changing the older we get, creating these habits can help in preventing chronic health problems like diabetes and other various heart diseases.
Listed below are some food ideas that can help guide seniors in the kind of balanced meals to make.
Always eat nutrient-filled foods
The older we get, the rate in which we take in caloric foods reduces and the need to have nutrients in your body tends to increase.
It’s important to choose foods rich in nutrients in order to gain vitamins, minerals, proteins, carbohydrates, and fats so that the body will feel energized.
Try your best to take in most of your daily calories through nutrients filled foods like:
- Seeds and nuts
- Grains
- Small protein (turkey, chicken, beef, fish or other soy products)
- Beans and Lentils
- Low-fat foods
Though it may not always be the easiest of tasks, ignore sweet beverages, desserts and fried foods as they tend to be high in calories and don’t have enough nutrients.
Go for nutrients filled convenience foods
Stay away from products with sweeteners, enhancers or sodium along with the convenience of fast food establishments and eat a well prepared, nutrient-filled food at home.
Some recommended foods that are easy to prepare within the comfort of your own kitchen include:
- Low sodium-packed foods
- Grilled turkey or chicken
- Frozen vegetables
- Salad
- Vegetable mixes (frozen)
- Instant grain oatmeal
Take enough water
It is extremely important to stay hydrated and frequently drinking water is essential and even more so if taking any prescribed drugs.
As recommended, eight glasses of water per day is the suggested amount, however it can also be consumed through eating foods that are rich in water such as:
- Lettuce
- Tomatoes
- Celery
- Green peppers
- Baby carrots
- Cantaloupe
- Cauliflower
Make it a habit to eat with friends and families
Transitioning into senior age, many find themselves eating alone as a result of family proximity, a partner/friend’s loss or a combination of the above.
Making a meal with loved ones around is an enjoyable time together making it more interesting, fun and healthy emotionally.
Fiber-rich foods
Fiber foods help bowel regularity and helps reduces the risk of constipation.
High fiber filled food also minimizes the risk of several chronic conditions like heart disease, obesity and various types of cancer.
Some sources of fiber include cereals like:
- Bran flakes
- Weetabix
- Shredded Wheats
Whenever you detect a change in appetite or weight loss as senior, it is advisable to speak with your doctor immediately to have a clearer picture of what is happening and ways to go about addressing it.
So, while the smells of the grill may be tempting, ensure you keep in mind the above to ensure your diet stays as healthy as possible.
