Maintaining healthy eating habits is always challenging. When we are young, then we spend time learning about healthy eating and making smart choices with food. In adulthood, then we struggle to find time to eat healthy when balancing work and family. Upon retirement, we may have the knowledge and time to eat well but may lack the interest as we seek other adventures, such as traveling. In our senior years, we face different challenges, but fortunately, there are plenty of simple senior meals that are perfect for everyone.
From slowing metabolism to physical limitations and more health conditions, our eating habits change over time. These factors may contribute to a decreased appetite or energy to difficulties with making prep or chewing should cater to these health issues. Fortunately, there are plenty of simple senior meal plans that are both accessible and filled with the nutrients needed to support overall health and well-being.
Easy to Prepare Breakfast Ideas for Seniors
If breakfast is the most important meal of the day, then it is important to have a variety of options. For seniors who may have some aches and pains or simply want an easy breakfast, then the following ideas may help.
- Oatmeal with Berries: Keeping breakfast simple, yet nutritious is key and a bowl of oatmeal (consider microwavable oatmeal) topped with fresh berries provides fiber and antioxidants is a great idea.
- Greek Yogurt with Fruits, Honey or Nuts: Greek yogurt is an alternative to high-sugar fruit-flavored yogurts, which is also high in protein. To enhance the breakfast idea, simply add some fresh berries, nuts or granola for added texture and nutrients.
- Whole Wheat Toast with Avocado: Avocado toast is a popular breakfast and brunch dish, but increase the nutritional value by using whole wheat bread and top it with smashed avocado, which is rich in healthy fats, and fiber and easy to spread.
- Muffins: The classics never go out of style and there is nothing wrong with a muffin for breakfast. For more nutrition, keep your kitchen stocked with whole grain muffins, which offer a convenient and simple way to start the day.
- Bagel with Cream Cheese and Tomatoes: Like muffins, starting the day with a whole grain bagel spread with cream cheese is a simple, fast and easy breakfast idea. For more nutrients, add a slice of tomato or another preferred vegetable.
Of course, seniors who live in independent living likely include breakfast in their meal plans. But, with an array of options, it is important to have a short list of preferred breakfast ideas that are easy to eat and align with your healthy habits.
Simple, Tasty and Easy to Prepare Senior Meals
The best meals simply taste delicious. And preparing the best senior meals is the same. To help seniors find simple and tasty meals, the following ideas are easy to prepare and nutritious. As an added benefit, these dishes are scalable, so they are perfect for one, hosting the family or providing multiple meals over a few days (or frozen and served later).
- Vegetable Soup: Perfect to prepare in bulk, soups are a great way to add nutritional value to your meals by cooking soft vegetables like carrots, potatoes, and zucchini down in some broth.
- Casseroles: A classic dish, casseroles are easy to vary by choosing your favorite protein (meat, chicken or fish) with vegetables and a starchy binder. Casseroles are simple to prepare, provide lots of portions and are easily reheated for multiple meals.
- Chili: Like soup, chili is another hearty option that can be made vegetarian or with meat, providing warmth and nutrition. Like casseroles, it can be personalized for your favorite ingredients (beans or no beans) and offers a lot of dishes (and protein).
- Crockpot Meals: Similar to soups, casseroles and chili, using a crockpot (or slow cooker) for stews or softening meat, pork or chicken is a super simple way to prepare any type of senior meal. From braised short ribs or pulled pork to stuffed peppers, just add the ingredients and let the crockpot do the work.
- Quiche: Another classic, the quiche offers a simple conduit to prepare a flavorful dish. Simply fill a pie crust with eggs, your favorite soft vegetables and top with cheese. While easy to prepare in advance, quiches may take time to cook and likely only provide one meal.
Overall, the best senior meals offer personalization so you can pack easy-to-prepare dishes with your favorite foods. From choosing the protein (typically meat or chicken) to adding your preferred vegetables, these meal ideas are easy to prepare, but taste great (and not much cleanup).
5 Simple Snacks for Seniors
Regardless of your age, we all get hungry between meals. Snacks can offer a nutritious pick-me-up during the day. It may be easy to grab a granola bar, chips or candy for that energy boost, it isn’t healthy. These snacks tend to be filled with sugar but are also easy. Fortunately, there are easy and healthy snacks that have natural sugars to provide that same boost, along with some nutrients.
- Smoothies: Smoothies are easy to consume and can be tailored to individual tastes by blending your favorite fruits, vegetables and yogurt.
- Fruit Salad: Like smoothies, a simple fruit salad is best when personalized. A mix of soft fruits like bananas, melons, and berries offers a refreshing and hydrating snack, which also provides essential vitamins. Plus, it can be made in advance, so it is easy to grab from the refrigerator when needed.
- Cottage Cheese with Fresh Fruit: Like fruit salad, a bowl of cottage cheese topped with fruit like sliced peaches or berries offers protein and vitamins in a soft, easy-to-eat form. While not as easy to “grab and go” the fruit can be prepared to simply add to a cup of cottage cheese (or easily put a few scoops into a bowl).
- Hard-Boiled Eggs: A great source of protein that can (and should) be prepared in advance, hard-boiled eggs are a common snack in certain cultures and are easy to eat.
- Rice Pudding: While it takes time to prepare, rice pudding is a comfort dish that is easy to serve (and digest). Made with cooked rice, milk, and a bit of sugar or cinnamon, this dish works as an afternoon snack or even a light dessert.
For some seniors, meal planning is very easy. If you live at an independent living facility, then a cafeteria with planned meals are part of the core services and amenities. But, seniors still like the independence to grab a snack or make a quick meal when not feeling well or hosting family. As a continuing care retirement community, Arbors believes providing a foundation to make the best choice for you offers a solution for everyone. Part of those efforts include rejuvenating your body, mind and spirit, which includes an array of dining options. At Arbors, you’ll have the opportunity to do as much – or as little – as you want, every day!
Best of all, the choice is always yours.