Did you know that once you hit the 55+ age bracket, your nutritional requirements change? Not only do you require fewer calories to function, but you need more protein, calcium, and B vitamins.
This is why it’s important to focus on eating healthy, nutrient-dense food as we get older. And preparing these meals is not as hard as you might think, even if you’re just preparing food for one to two people. We have a few recipes here that are nutritious as well as delicious. We even broke them down by mealtimes, so that you can find ways to eat right all day long.
Breakfast
Breakfast is the most important meal of the day, haven’t you heard? So start your day off right with a perfect combination of fiber and protein with this yummy Banana Split Oatmeal. For in-home brunch weekends, this Healthy Breakfast Frittata is a bit more involved but provides the protein and greens you need. If you’re a yogurt person, this Greek Yogurt Parfait is easy to make and has the sweetness of honey and the crunch of pistachios.
When it’s really hot outside, nothing cools down like a Fruit & Yogurt Smoothie. This easy recipe only uses three ingredients and will work with just about any fruit or juice that you have handy.
Lunch
Lunch is the perfect time of day to get most of your raw veggies in. It’s the warmest part of the day and you need that extra boost of energy to get you through the afternoon. Most lunches kick off with a salad, but if you’re going to “go salad,” why not punch it up a bit and make something exotic, like this Mediterranean Tabouli Salad? Or this Chinese Chicken Cabbage Salad? If you like fruit on your salad, this Poppy Seed Fruit Salad is low-calorie, vitamin-packed and includes healthy unsaturated fats.
When it gets chilly outside, you’ll probably want to eat more soups, so try this simple, easy Veggie Soup. If you ever feel a cold coming on, warm up this Immune-Boosting Soup and follow it with immune-boosting tea! If you’re in the mood for something different, this Pork, Apple, and Miso Noodle Soup sounds divine.
Dinner
Dinner is the meal everyone looks forward to. It’s your reward at the end of a long day. It’s also the time to socialize, talk to your significant other, or enjoy quietly while watching TV.
If your diet requirements are vegetarian, whip up an easy Eggplant Stir Fry or this super trendy Roasted Cauliflower dish.
If you are more of a carnivore, you might love this Pan-Grilled Salmon with Pineapple Salsa. Perfect for a summer night, this fish provides essential omega-3 fatty acids. Another tasty dish is these Stuffed Green Peppers which work with ground turkey or ground chicken. If you don’t have a lot of time to spend making dinner, this super-easy Crock Pot Chicken recipe only requires a bunch of ingredients thrown in the pot and then left to simmer for 6 hours. And will have plenty of leftovers!
It can be hard to eat healthy at this point in our lives, because, as we age our taste buds change, our medication has side effects that affect our appetite, and some of us have just lost our interest in cooking. But with a little effort and positive reinforcement, you can meet this challenge and find the foods that not only motivate you but meet your nutritional needs as well.
Bon appétit!