Healthy Eating For Seniors

As we grow older, our bodies will inevitably continue to change. It is important that we focus on supporting the body through such changes with the right nutrition. A well-balanced diet as we age is essential for our overall health and well-being.
As our bodies change, so do our nutritional needs. That is why it is crucial to focus on meals that are packed with the nutrients our bodies require. However, meals do not have to be complicated or boring, they can be simple to prepare and delicious too. We can even take it a step further and make life even easier by preparing a simple meal plan for the week either of our own making or from a reputable source, such as Age UK, who have lots of useful tips and recipes for you to follow. Preparing meals in advance can help maintain a balanced diet and avoid the temptation of unhealthy convenience foods.

Today’s blog focuses on a guide to healthy eating as we age, looking at what the body requires to stay healthy so that we can continue to get the best out of life while enjoying some scrumptious food that not only looks good but tastes good too. We have even included some simple recipes to inspire you.

Nutritional Needs

As we age the body require fewer calories than before, this can in part be due to the following factors:

1. Our metabolic rate slows
2. We are less physically active
3. Age related loss of bone and muscle mass

With all this considered, it is very important that we ensure that we get the correct nutrients that our body needs. We may need less calories, but the body requires greater nutrients to support its systems.

Feeding your body with the correct amount of nutrients will help support different areas of your body. For example: Fats, it is important here to distinguish between ‘good’ fats and ‘bad’ fats.

Good fats
A good fat is key in maintaining a healthy heart and aids cognitive function.  Some examples of these are:

• Oily fish: salmon, mackerel, trout, sardines, herring, and tuna
• Olive oil
• Avocado
• Nuts: walnuts, pecans, hazelnuts, almonds, peanuts and cashews (however, in moderation, recommended serving is 1 ounce)
• Seeds: sunflower, pumpkin and sesame
• Eggs
• Beans: kidney beans, black bean and soya beans

Such foods are also a great source of protein, packed with vitamins and minerals which also aid the body in recovering from injury or surgery. Protein also supports the body in maintaining muscle mass and immune function.  If you eat meat, then try and stick to lean and low-fat meats such as, chicken breasts, ground beef and pork loin.

Bad fats
These tend to be in fatty cuts of meat, sausages, ready meals, prepackaged goods and heavily processed food as well as full fat dairy products such as cakes and cheese. It is beneficial to stay away from saturated fats and trans fats so be sure to look at what spreads you are selecting when shopping. These foods also tend to be high in salt and sugars which can increase the risk of heart disease, obesity and stroke. Such foods should be eaten in moderation and as part of a well-balanced diet.

Fibre
Fibre is especially important to us as we get older because it helps with our digestion which in turn ensures we remain regular and have a happy bowel, reducing the amount of time waste stays in the intestines. Again, fibre can boost your metabolism and is good for your heart. Good sources of fibre can be found in the following foods:

• Broccoli
• Carrots
• Bananas
• Sweet potatoes/ white potatoes
• Lentils and pulses
• Chickpeas
• Berries
• Seeds
• Apples
• Pears
• Whole grain pasta
• Whole grain rice

Vitamins and Minerals
Vitamins and minerals have different duties that ensure the body continues to work effectively. For example, some aid your nervous system, while others boost the immune system and some support bone health.  You can help your body produce these by focusing on eating whole foods and a broad range of fruit and vegetables to ensure you keep the body topped up with all the vitamins and minerals you need.

Whilst supplements can be beneficial, they should not be used as a supplement for the vitamins and minerals your body can absorb from having a balanced diet. They can also have side effects, so it is worth doing your research before choosing to add these to your daily diet. Interestingly, as we grow older it can be hard for the body to absorb vitamin B12 which can be found in several foods ranging from fish, eggs and cheese.  If you are concerned that your body is deficient in a particular vitamin or mineral it is advisable that you discuss this with your GP or a registered health professional who will be able to advise you accordingly.

Hydration
Staying hydrated among older adults is not an uncommon problem. This can be due to changes in thirst perception, linked to aging, meaning we are less likely to feel thirsty even when the body is dehydrated. Due to changes in the body as we age our ability to conserve water also decreases and so it is vital that we continue replenish our stores frequently. Not drinking enough can lead to various health conditions such as urinary tract infections and poor kidney function.

However, staying hydrated doesn’t mean that we must focus on mainly drinking water, although this is ultimately the best source of hydration. We can consume a variety of drinks throughout the day. That said be mindful of your caffeine, alcohol and sugary drink intake as these can leave the body more dehydrated. We can also source fluid from a variety of foods such as fruits and vegetables, which also ensures you are getting your five a day.

Tips for Healthy Eating

1. Plan your meals and keep it simple.
2. Adjust portion sizes: listen to your body and adjust portion sizes to avoid overeating.
3. Graze: if you find it hard to eat three meals a day and find your energy dropping, try grazing by having smaller meals (3 snacks/3 small meals).
4. Snacks: healthy snacks can help maintain energy levels throughout the day.
5. Frozen fruit and vegetables: there is nothing wrong with frozen fruit and vegetables, they hold their nutrition when frozen and are great for soups, smoothies and additions to main meals, especially when we want to limit our time cooking and need to keep things simple. So, add these to your freezer.
6. Dairy and meat free alternatives: if you want to limit your dairy or meat intake there are many affordable alternatives and recipes available that will ensure you are still meeting all your nutritional needs.

Nutritious Meals Made Easy

Below we have put together some simple meal ideas that cater for the nutritional needs of the body as it ages.

Breakfast Smoothie

Ingredients:

• 100g/3½oz fat-free Greek-style yoghurt
• 1 small banana (75g/2½oz peeled weight)
• 175ml/6fl oz skimmed milk
• Pinch ground cinnamon

Instructions:
Place all ingredients in a blender and blend until smooth. Serve chilled.

Healthy Omelette

Ingredients

• 1 tsp olive oil
• ¼ red, orange or yellow pepper, chopped
• 2 free-range eggs
• Fresh (large pinch) or dried parsley (small pinch)
• 4 cherry tomatoes, halved
• Large handful of spinach, torn
• Fresh chives, roughly chopped
• Freshly ground black pepper

 Instructions:

1. Brush or spray a non-stick frying pan with the oil, add the pepper and cook for 3–4 minutes, until softened.
2. Meanwhile, beat the eggs and add a good grind of pepper and the parsley.
3. Pour the eggs into the pan, add the cherry tomatoes and cook for a few minutes, until the mixture starts to firm up but is still soft on top.
4. Add the spinach and chives, use a spatula to ease the edges away from the pan, then fold the omelette in half and cook for another 1–2 minutes, or until golden brown underneath. Slide it out of the pan onto a plate and serve immediately.

If you are a fan of a cooked breakfast then consider grilling your bacon, tomatoes and mushrooms, whilst opting for a poached egg and wholemeal or rye bread. Breakfast helps us with our energy levels, can help us to maintain a steady weight and can reduce the risk of type 2 diabetes. Again, everything in moderation! Cooked breakfasts aren’t bad for us, it is the frying that makes a cooked breakfast unhealthy.

Oven-Baked Salmon with Vegetables

Ingredients:

• 1-piece of salmon fillet
• 1 large leek, finely sliced
• 1 x 215 can of butter beans, drained and rinsed
• Spring parsley, chopped or dried parsley
• 1 tbsp reduced-fat crème fraiche mixed with 1 tbsp stock
• Freshly ground black pepper

Instructions:

1. Preheat the oven to 200°C/gas mark 6.
2. Cut a large square of foil, approx. 25cm x 25cm.
3. Place the salmon, leeks, beans and parsley into the centre of the foil and spoon over the crème fraiche and stock mix, season with the pepper, and then fold and secure into a parcel.
4. Place on a baking sheet and cook for 15 minutes. Open the parcel and transfer to a serving plate. Serve with a lemon wedge.

Beef Stew

Ingredients:

• 340g/12oz cubed stewing beef
• 1 tbsp olive oil
• 1 large onion, sliced
• 85g/3oz pearl barley (You will need to boil the pearl barley in a saucepan of water, according to the package’s cooking instructions. It usually takes about 1 hour).
• 1 heaped tbsp plain flour
• 900ml/1½ pints stock
• 225g/8oz carrots, peeled and sliced
• 225g/8oz potatoes, sliced in medium-sized chunks
• 1 finely shredded small cabbage
• Ground pepper to taste

Instructions:

1. Using a large pan, fry the meat in the oil to seal in most of the juices, and then add the onion for a few minutes until soft.
2. Sprinkle the flour over the meat and then add the stock and stir well until boiling.
3. Add the carrots and potatoes and leave to simmer on a low heat for 1½ hours, adding more stock if necessary, so that there is always a gravy in the stew.
4. Cook the pearl barley according to the instructions, so that it will be ready to add at the end.
5. Add the cabbage in the last 20 minutes. The meat will become more tender the longer it is cooked.
6. Just before serving, gently mix in the pearl barley.

Apple and Ginger Flapjacks

Ingredients:

• 1kg Pink Lady apples (peeled, cored and grated)
• 200g oats
• 70ml golden syrup
• 150g butter
• 40g soft brown sugar
• 40g self-raising flour
• Pinch of salt
• Teaspoon of ground ginger or freshly grated ginger

Instructions

1. Simmer the apples gently in a covered pan with the sugar, until soft.
2. Add the butter and golden syrup and bring to a gentle simmer.
3. Gently stir in the oats, flour, salt and ginger to coat through.
4. Pour the mixture into a buttered cake tin (8in round) and bake in the oven at 180C for 30 minutes. Allow to cool before turning out.

Healthy eating as we age doesn’t have to be over complicated or dull. When we focus on simple, nutritional meals, we can maintain our health and enjoy a variety of foods. It is wise to remember that balance is key, everything in moderation. By fuelling your body with wholesome foods, we can live an energy rich life as we age. Happy cooking!