Healthy Eating Guide 

Introduction 

As we journey through life, our nutritional needs change. It becomes increasingly important to prioritize healthy eating. For seniors, this can sometimes pose unique challenges, such as adapting to new cooking responsibilities, managing mobility and health issues, and embracing new eating/cooking habits. However, with the right tools, habits, and recipes, healthy cooking can be both easy and enjoyable.  

Importance & Challenges of Nutritional Meals 

When transitioning to this new chapter in life, it’s important to adapt eating habits and establish a routine that supports your health and well-being. Seniors have unique dietary needs that require careful attention, which can change depending on your own health and lifestyle. Studies show that a healthy diet in later years reduces your risk of osteoporosis, high blood pressure, heart disease, and certain cancers¹. Also, older adults who adhere to healthier diets have a significantly lower risk of developing limitations that keep them from participating in activities of daily living². By establishing a routine and focusing on nutrient-rich meals, you can nourish your body and experience many benefits, such as improved energy levels and enhanced mental clarity. 

However, healthy eating comes with its own set of challenges. We know this because research shows nearly ⅔ of adults aged 65 years and older in the United States eat an unhealthy diet³. There are many reasons that explain why this is so difficult for seniors. For example, metabolism naturally slows down with age, so it becomes essential to make mindful choices about the quality and quantity of food you consume. While changes to your health may necessitate healthy eating, it can also bring mobility issues, cognitive issues, or swallowing issues that complicate cooking and eating. Certain medications can also change your sense of taste or appetite. There are also financial constraints or limited access to a variety of nutritious options that don’t break the bank.

Simplifying Cooking  

In the journey towards healthy eating, simplifying the entire cooking process will help make this feel easier and more accessible. By adopting these tips and tricks to streamline your meal preparation, you can save time and effort while still ensuring your meals are nutritious and satisfying.  

Meal Prep Made Easy 

Meal preparation can often be overwhelming, especially if you haven’t been in the routine of doing it before. You can set yourself up for success by breaking it down and simplifying the process. Choose a specific day of the week to do your grocery shopping and dedicate some time to meal prep for the upcoming days. This allows you to plan and prepare your meals in advance, making it convenient to reach for a healthy option when you’re hungry. Consider storing your prepped meals in portioned containers for easy access and reheating. Freezing certain foods can extend their shelf life, providing you with a variety of options throughout the week.  

Kitchen Appliances 

Investing in the right kitchen appliances can make a significant difference in simplifying cooking tasks. Instant pots and crock pots are excellent options for slow cooking, allowing you to set it and forget it while your meal simmers to perfection. Air fryers offer a quick and efficient way to reheat food, ensuring your leftovers taste just as fresh as when they were first made. These appliances can save you time while also making the cooking process more enjoyable and stress-free.  

Efficient Recipes 

Another way to simplify your cooking routine is by utilizing efficient recipes that minimize cooking time and clean-up efforts. One-pot and one-sheet pan recipes are particularly convenient, as they require minimal cookware so you can skip washing multiple pans and pots when you’re all done. With these recipes, you can combine all your ingredients into a single pot or arrange them on a sheet pan. They offer a hassle-free approach to cooking while still delivering delicious and wholesome meals.  

We’ve included some simple recipes below, but you are welcome to also explore these resources for additional single pot or single sheet pan recipes:  

• BBC Good Food’s Healthy One Pot Recipes 

• Taste of Home’s One Sheet Pan Recipes  

Breakfast Recipes 

A nourishing breakfast not only provides the energy needed to kick-start the day, but also offers numerous benefits for your overall well-being. From improved cognitive function and mood to better weight management and nutrient intake, a balanced breakfast sets the tone for a healthy and fulfilling day ahead. In this section we’ll share some simple yet delicious breakfast recipes to help you welcome each new day. 

Easy & Refreshing Fruit Smoothie 

Overnight Oats 

Kitchenware & Appliances  Refrigerator   Ingredients    ½ cup rolled oats  (can substitute with quick oats for a softer texture, or steel-cut oats for a chewier consistency)    ½ cup low fat milk (can substitute with almond milk, soy milk, or Greek yogurt)     ½ cup of your choice of fruit (sliced bananas, berries, diced apples, raisins, sliced peaches, shredded coconut, diced pears, dried cranberries, etc.)    Optional Ingredients  1 tablespoon of chia seeds (for added nutrition and thickness)    1 tablespoon honey (for added sweetness, can substitute with maple syrup, agave nectar, date syrup, or sweet fruits)    ⅓ teaspoon of vanilla extract (for enhanced flavor, you can also try cinnamon, nutmeg, or cocoa powder)    A pinch of salt (to enhance flavors)

Instructions  1. In a mason jar or a container with a lid, add the oats.   2. Pour the low-fat milk over the oats. If you prefer a creamier consistency, you can add a little more liquid.   3. Add your choice of fruit to the oats. Sliced bananas, berries, diced apples, or raisins work well, but feel free to use any fruit you enjoy or have on hand.   4.  Add optional ingredients like chia seeds, sweeteners, or other flavor enhancers.   5. Seal the container with a lid and give it a good shake or stir to ensure all the ingredients are well combined.    6. Place the container in the refrigerator and let it sit overnight for at least 4 hours to allow the oats to absorb the liquid and soften.   7. The next morning, give the oats a stir. If the consistency is too thick, you can add a splash of milk or yogurt to loosen it up.   8. You can eat it as is from the container or transfer to a bowl. You can also top with additional ingredients you enjoy for added flavor and texture.

Lunch/Dinner Recipes 

In this section, we prepared four simple recipes for simple, yet nutritious meals you can make for lunch and dinner. As we age, it’s important to incorporate nutrient rich foods that fuel your body and promote well-being.  

You can also get other ideas from the one-pot/one-sheet pan shared above: 

• BBC Good Food’s Healthy One Pot Recipes 

• Taste of Home’s One Sheet Pan Recipes  

Salad 

Kitchenware & Appliances   Large Bowl   Colander / Salad Spinner   Tongs / salad utensils   Ingredients   Pre-made salad mix   OR   2 cups of mixed salad greens (Romaine lettuce, spinach leaves, arugula)   1 cup of your choice of vegetables (Feel free to use any vegetables you enjoy or have on hand. Experiment with different combinations like zucchini, carrots, broccoli, cauliflower, radishes, green beans, butternut squash, etc.)   ¼ cup of croutons (Can substitute for almonds, sunflower seeds, or other nuts/seeds for added crunch)   Dressing of your choice (Simple olive oil and lemon juice mixture, balsamic vinaigrette, Italian dressing, etc.)   Optional Ingredients  Add-ons: grilled chicken slices, hard-boiled eggs, sliced avocado, crumbled feta cheese, cooked bacon bits, etc.

Instructions   1. Wash the mixed salad greens thoroughly and allow them to drain in a colander or salad spinner   2. Place the washed greens in a large bowl or individual serving bowls/plates   3. If using a pre-made salad mix, simply follow the package instructions to prepare the greens   4. Chop your chosen vegetables into bite-sized pieces. Add the chopped vegetables to the bowl with the salad greens.    5. Toss the salad lightly with tongs or salad utensils to distribute the ingredients evenly.   6. Drizzle your preferred dressing over the salad. Start with a small amount and add more if needed, according to your taste.    7. Add any optional add-ons and give the salad a gentle toss again to combine all the ingredients and coat them with the dressing.     8. Sprinkle croutons or toasted nuts/seeds over the salad for added texture and crunch   9. Serve the salad in a bowl or plate.

Soup / Stew 

Kitchenware & Appliances    Mason Jar or container with lid    Stove or Microwave    Pot or skillet    Ingredients ½ cup of cooked protein (chicken, beef, beans)    ¼ cup of grains (cooked quinoa, rice, pasta)    ½ cup of mixed vegetables (frozen mixed vegetables or diced carrots, peas, corn, bell peppers)    1 cup of low-sodium broth (chicken, beef, vegetable)    Herbs/spices/seasonings of your choice (garlic, dried herbs, chili flakes)    Optional Ingredients    ¼ cup of diced onions + oil and butter (for flavor).
Instructions   1. Begin by preparing your protein of choice, such as chicken, beef, or beans, according to your preference. Ensure that the protein is cooked and ready to be added to the soup.   2. Cook the grains, such as quinoa, rice, or pasta, separately according to the package instructions until they are al dente. Set them aside to cool.   3. Dice the mixed vegetables into small, bite-sized pieces. If using frozen vegetables, ensure they are thawed and drained before adding them to the jar.   4. Optional: Sauté the diced onions in a small amount of oil or butter until they become translucent and fragrant. This step adds flavor to the soup/stew.   5. Take a clean mason jar and start layering the ingredients in the following order: cooked protein, grains, mixed vegetables, and sauteed onions (if using).   6. Add any desired herbs, spices, or seasonings to the jar for added flavor. Feel free to experiment with different combinations to suit your taste preferences.   7. Pour the low-sodium broth into the jar, ensuring that it covers all the ingredients. Leave some headspace at the top to allow for expansion during cooking.   8. Seal the mason jar tightly with its lid to prevent any leaks or spills.   9. Place the jar in the refrigerator if you plan to cook it later or proceed to the next step for immediate cooking.   10. Reheat the soup/stew with one of the following methods:
Reheat: Microwave   Remove the metal lid from the mason jar.   Place the jar in the microwave and heat it on high for 2-3 minutes or until the soup/stew is heated through.   Carefully remove the jar from the microwave using oven mitts or a kitchen towel, as it will be hot.   Stir the contents of the jar well before enjoying the soup/stew.	Reheat: Stovetop   Transfer the contents of the mason jar into a pot or saucepan.   Heat the soup/stew over medium heat, stirring occasionally, until it reaches a gentle simmer.   Allow it to simmer for 5-10 minutes or until the ingredients are heated through and flavors are well combined.   Stir occasionally to prevent sticking.   Once heated, transfer the soup/stew back into the mason jar for easy serving.

Sandwiches / Wraps 

Kitchenware & Appliances   Optional: toaster, toaster oven, panini/sandwich press to heat the oven for a warm option    Ingredients  2 slices of bread or 1 large tortilla/wrap   2-3 ounces of slied deli meat  (turkey, chicken, ham)   1-2 slices of cheese (cheddar, swiss, provolone, pepper jack, mozzarella, feta)   Greens (lettuce, spinach, arugula)   Condiments of your choice (mayonnaise, mustard, pesto)   Optional Ingredients   Add-ons of your choice: tomato, sliced avocado, cucumber, pickles, bacon, sprouts

Instructions   1. Choose your preferred type of bread, such as whole wheat, multigrain, or white bread, or use a large tortilla/wrap for a wrap-style sandwich. Lay the bread slices or tortilla/wrap flat on a clean surface. If using bread slices, you can lightly toast them for added texture and flavor.   2. Spread your desired condiments, such as mayonnaise, mustard, or pesto, evenly on one side of the bread slices or tortilla/wrap.   3. Place the lettuce leaves on top of the condiment layer to provide a fresh and crisp texture.   4. Layer the sliced deli meat on top of the lettuce.    5. Add a slice or two of cheese on top of the deli meat.    6. If desired, add any optional add-ons for added taste and texture.   7. Fold the sandwich ingredients together or roll the tortilla/wrap tightly, making sure all the ingredients are enclosed.   8. If you prefer a warm sandwich, you can heat it in a panini press, sandwich press, or toaster oven until the cheese melts and the bread becomes toasted and crispy.

Chicken / Rice / Vegetables  (Protein / Grain / Vegetables) 

Kitchenware & Appliances    Skillet or frying pan    Baking dish or sheet pan    Pot or rice cooker for cooking the rice.    Pan for sautéing the vegetables.    Ingredients    2 boneless skinless chicken breasts (Can substitute for any protein: turkey, steak, fish fillets, tofu, beans)    1 cup of white or brown rice (Can substitute for any grain: quinoa, couscous, pasta)    2 cups of vegetables of your choice (broccoli, carrots, bell peppers, zucchini, cauliflower, snap peas, frozen vegetables/vegetable mixes, or even a salad)    Olive oil / cooking spray    Salt & Pepper to taste    Optional Ingredients    Add-ons: herbs, spices, or marinades of your choice (garlic powder, paprika, teriyaki sauce, etc.)

Instructions   1. Preheat your oven to 400°F (200°C) or follow specific cooking instructions for your chosen grain and veggies.   2. Season the chicken breasts with salt and pepper or any desired herbs and spices.   3. Heat a small amount of olive oil or use cooking spray in a skillet over medium-high heat. Place the chicken breasts in the skillet and cook for approximately 4-5 minutes on each side until they are golden brown.   4. Once the chicken breasts are seared on both sides, transfer them to a baking dish or sheet pan lined with parchment paper.   5. Bake the chicken breasts in the preheated oven for about 20-25 minutes or until they are cooked through and reach an internal temperature of 165°F (75°C).   6. While the chicken is baking, cook the rice according to the package instructions. You can use white rice, brown rice, or any preferred variety.   7. Prepare the mixed vegetables by washing and chopping them into bite-sized pieces.   8. In a separate pan, heat a small amount of olive oil or use cooking spray over medium heat.   9. Add the mixed vegetables to the pan and sauté for about 5-7 minutes or until they are tender-crisp. Season with salt and pepper to taste.   10. Once the chicken is cooked, remove it from the oven and let it rest for a few minutes before slicing it into thin strips.   11. Divide the cooked rice, sliced chicken, and sautéed vegetables into individual plates or bowls.   12. You can also drizzle some of the chicken’s natural juices over the rice and veggies for added flavor.

Snack Recipes 

When it comes to maintaining a healthy and balanced lifestyle, snacking plays a crucial role in keeping our energy levels up and our cravings at bay. Whether you’re looking for a quick pick-me-up or a light bite between meals, these snack ideas are sure to be delicious and also keep you on track with your health goals. 

Fruit Slices + Nut Butter/Yogurt	Trail Mix	Whatever You Want – In Moderation!
Enjoy the natural sweetness of fresh fruit paired with a dollop of nut butter or a spoonful of yogurt.    Slice up your favorite fruits like apples, bananas, or berries and dip them into almond butter, peanut butter, or Greek yogurt for a delightful combination of flavors and textures.     These snacks provide a dose of vitamins, minerals, and healthy fats that will keep you feeling satisfied and nourished.	Create your own custom trail mix by combining a variety of nuts, seeds, dried fruits, and a hint of dark chocolate for a sweet touch.     Almonds, walnuts, pumpkin seeds, dried cranberries, and a sprinkle of dark chocolate chips make for a wholesome and satisfying snack.     Trail mix is packed with fiber, protein, and antioxidants, providing a crunchy and flavorful option that keeps you energized throughout the day.	Remember, moderation is key when it comes to indulging in snacks. While it’s important to choose nutritious options, it’s also okay to treat yourself occasionally.     Allow yourself the freedom to enjoy a small portion of your favorite snack, be it a piece of dark chocolate, a few potato chips, or a handful of pretzels.     The key is to savor these treats in moderation, appreciating the flavors while maintaining a balanced approach to your overall diet.

Exploring Other Services & Options for Healthy Eating 

In addition to simplifying cooking techniques and adopting time-saving strategies, seniors can also explore various services that make healthy eating more accessible and convenient: 

Community Cooking Classes 

If you enjoy cooking and want to discover new recipes, you can explore community cooking classes. They are often offered locally and can be found online. These classes provide a supportive and social environment where you can learn new recipes, discover cooking techniques, and connect with others who also enjoy cooking. You can enhance your cooking skills and gain inspiration for nourishing and flavorful meals.  

Grocery Delivery/Pick Up Services 

Consider using grocery delivery or pick-up services to help save time and effort on grocery shopping. Platforms like Instacart allow you to order groceries online and have them conveniently delivered to your doorstep. Alternatively, you can opt for delivery/pick-up services offered by your local grocery store. Many grocery stores now have their own websites or apps where you can easily place your order and select preferred delivery/pick-up time. By taking advantage of these services, you can save the hassle of navigating through the store aisles.  

Meal Delivery Services 

Meal delivery services offer a convenient solution for seniors who prefer little to no cooking or want to explore new recipes without the hassle of grocery shopping. HelloFresh is one such option that provides pre-portioned ingredients with an easy-to-follow recipe right to your doorstep. This can allow you to enjoy the experience of cooking without worrying about meal planning or grocery shopping. But if you do not enjoy the experience of cooking, you can opt for a service like Home Chef, which offers fully prepared meals that only require reheating, providing you with the convenience of ready-to-eat, nutritious options.  

Conclusion 

While it can be challenging to establish new routines, seniors who prioritize healthy eating will experience long-term benefits. By addressing the unique challenges, they may face, embracing time-saving cooking techniques, and utilizing the available resources like meal delivery services and grocery delivery options, seniors can nourish their bodies and enhance their overall well-being. It’s never too late to start enjoying the rewards of a healthy lifestyle. 

References 

1. Medline Plus. “Nutrition for Older Adults.” MedlinePlus, medlineplus.gov/nutritionforolderadults.html. Accessed June 2023.  
2. Zhao H, Andreyeva T. Diet Quality and Health in Older Americans. Nutrients. 2022 Mar 11;14(6):1198. Doi: 10.3390/nu14061198. PMID: 35334855; PMCID: PMC8955752. 
3. Long T, Zhang K, Chen Y, Wu C. Trends in Diet Quality Among Older US Adults From 2001 to 2018. JAMA Netw Open. 2022;5(3): e221880. doi:10.1001/jamanetworkopen.2022.1880