Regardless if you are a chef, food junkie, or just someone who loves to eat, there’s nothing quite like cooking a home-cooked meal that not only salivates your pallet but benefits you nutritionally. Eating nutrient-dense foods is essential for improving quality of life, but it is even more critical for seniors and older adults whose bodies aren’t as resilient as younger age demographics.
At Peristyle Beau West, we understand that proper nutrition becomes increasingly important as we age. In fact, one in four older adults is considered malnourished or at risk of malnutrition, as reported by Harvard Health Publishing. The right foods can help maintain cognitive function, support heart health, strengthen bones, and boost the immune system—all crucial aspects of healthy aging. That’s why we have crafted our top nutrient-dense foods that promote health and longevity for senior citizens.
We hope this article inspires you to make healthy changes to your diet while maintaining that delicious “chef’s kiss” in your meals.
Eggs: A Versatile And Complete Protein Package
Do you remember when eggs were deemed bad due to high cholesterol? Well, that might not necessarily be true. According to the Heart Foundation, evidence suggests eggs have minimal effect on blood cholesterol levels, especially at normal intake levels.
For seniors looking for a complete protein source, eggs tantalize our taste buds and pack a powerful nutritional punch. They are high in omega-3s, vitamin B12, vitamin E, and Vitamin A. Also, many seniors are on a fixed budget and must be mindful about their grocery bills. One benefit of eggs is their affordability. Seniors can whip up a nutritious meal without breaking the bank! Plus, the cooking options are endless, whether you scramble them for breakfast, hard-boil them for a snack, or use them in your favorite recipes.
Wild Salmon: A Delicious Heart Protector
An American Heart Disease study, cited by the National Library of Medicine, reported that 77% of males and 78% of females suffer from some sort of cardiovascular disease (CVD). Fortunately for senior citizens, wild salmon is a powerhouse for nutrition and heart health. Rich in healthy fats, particularly omega-3 fatty acids, this delicious pink fish promotes cardiovascular wellness and reduces inflammation.
Additionally, wild salmon is loaded with B vitamins, benefiting energy, mood, brain function, digestion, and proper nerve function. For seniors wanting to stay sharp and energized throughout their day-to-day activities, this flavorful fish can be an excellent addition to their diet. Salmon also has more potassium than a banana, which is an excellent alternative if you aren’t a fruit lover.
It’s essential to be mindful when shopping at the grocery store for salmon. Many confuse farmed-raised salmon for wild salmon, but knowing what you’re getting is crucial! Farm-raised salmon is bred in controlled environments, which allows for mass production but also increases the chances of pesticides, artificial dyes, and higher saturated fats, which are bad for heart health, especially among seniors. If you have a choice, always choose wild salmon.
Avocado: A Healthy Fat For Weight Loss
According to the World Health Organization, in 2022, 2.5 billion adults (18 years and older) were overweight. Of these, 890 million were living with obesity. This is an alarming statistic, especially since older adults with excess weight are at a greater risk of developing serious health complications that can lead to cardiovascular disease, obesity, and even premature mortality.
You may be asking yourself: aren’t avocados a fatty fruit? A common misconception is that eating high-fat foods will cause weight gain. While it’s true that eating high-fat foods in excess can increase body fat, eating a moderate amount of healthy fats throughout the day is not only beneficial for your heart but can ironically help you lose weight.
Avocados are packed with monosaturated fat and provide heart-healthy benefits that seniors should consider incorporating into their daily diet routine. They are also high in fiber, which helps seniors with digestion and bowel movement, increases feelings of fullness, and prevents excessive overeating. Furthermore, for seniors who may have difficulty chewing, avocados offer a soft, easily digestible texture, which makes them perfect for salads, smoothies, or simply spread on toast.
Blueberries: A Delicious Antioxidant
Free radicals and antioxidants go hand-in-hand. To clarify, free radicals are constantly being formed in your body. If they grow to outnumber your antioxidants, they can cause cell damage, resulting in accelerated aging and disease risk. Thus, seniors must incorporate healthy foods rich in antioxidants into their daily nutritional routine to outnumber the free radicals.
Blueberries, often considered a superfood, are an older adult’s best friend, and for good reason! They are rich in antioxidants and low in calories, making them an excellent weight-loss snack while still fighting those pesky free radicals. Blueberries are also high in anthocyanins, the compounds responsible for their vibrant blue color and numerous health benefits, including moderating blood sugar levels.
It’s essential to choose organic or wild blueberries over conventionally grown blueberries, which are grown with synthetic pesticides and herbicides. Not only are you opting for a fruit that is better for you by avoiding dangerous and unnatural chemicals, but also more environmentally friendly.
Supporting Your Nutritional Journey
We understand that shopping for, preparing, and consuming nutritious meals can become more challenging with age. That’s why at Peristyle Beau West, we emphasize nutrient-dense foods like eggs, salmon, avocado, and blueberries in our meal planning. Our dining services ensure that residents receive these vital nutrients through delicious, well-prepared meals that cater to various dietary needs and preferences.
Remember, it’s never too late to improve your nutrition. Small, consistent dietary changes can profoundly affect your health and quality of life as you age. We’re here to support you every step on your journey to better health through better nutrition.
For more information on assisted living and memory care in Mandeville, Louisiana, please contact Peristyle Beau West or view our Family Resources page. Our team of expert caregivers is background-checked, screened, and trained, ensuring the safety, independence, and well-being of your elderly loved one. We are excited to meet your family!
