EASY, Healthy Meals for Seniors
Clairissa Baynes, Director of Home Care
America’s Home Health Services
Healthy nutritious meals are especially important for seniors because a healthy nutritious diet can minimize the risk of many chronic disease. Preparing nutritious meals can become more difficult as we age due to decreased mobility and strength. Below you can find simple healthy recipes that are easy to make and can be made with simple ingredients.
We want to focus on protein and vitamin rich foods. Oatmeal, yogurt, chicken, tuna, veggies and eggs are so versatile and nutrient rich which makes them a great base to any meal.
Overnight oatmeal with frozen berries- Start with mason jars or any Tuper wear container you would like to use. Start with your dry ingredients by oatmeal and cinnamon to taste. Place berries on top and drizzle with honey or maple syrup. Pour your milk of choice or water over the oats and berries. You want the berries to be completely covered with liquid. Leave in the refrigerator and enjoy up to 5 days in the refrigerator!
Hard boiled eggs- Boil eggs ahead of time to have them to enjoy throughout the week. A suggestion I have as sides are whole wheat toast with butter and yogurt with honey topped with berries or nuts.
Yogurt parfait – Mix together yogurt, honey, nuts and fruit. It’s a good combo of healthy fats and vitamin rich fruit!
Nut butters- Enjoy whole wheat toast with your nut butter of choice drizzled with honey.
Lunch and Dinner
Chickpea tuna salad- this salad is easy to make and its rich in protein and magnesium. Mix canned chickpeas, drain tuna, 1 tablespoon of chopped onion, tablespoons of Redwine vinegar, and light mayo in a bowl. Serve on bread of choice or over a bed of lettuce.
Veggie stir fry- Mix frozen or fresh vegetables of choice in a pan with 1 teaspoon of cooking oil. Add garlic and drizzle low sodium soy sauce to taste. Serve over quinoa or rice.
Southwest chicken salad- Use drained and rinsed canned chicken or cook boneless, skinless chicken breast on a medium heat in a skillet with extra virgin olive oil. Add salsa. Shred chicken and reserve in refrigerator to use for wraps, salad or soup.
If you find yourself or your loved ones having a difficult time preparing meals or forgetting to eat its likely time to seek help. Our caregivers provide tasty and nutritious meals for your loved ones who can no longer do so for themselves. This service gives family loved ones peace of mind, and eases seniors from the burden of having to cook.