Senior Friendly Meals

If you're trying to feed your aging parent, you might find yourself hitting some obstacles. Decreased appetite, loss of taste buds, and health conditions all affect how much food your Mom or Dad wants and needs.

How Eating Changes As We Age

You've probably realized Mom or Dad eats much less than they used to. Older bodies are less active and, consequently, have lower muscle mass. Muscle mass declines rapidly in our 60s, according to heart.org. When energy needs are low, caloric needs are as well.

The necessary calories drop further for those who are wheelchair- or bedbound. Those who are completely sedentary may need as low as 1,000 calories a day. Those 1,000 calories should come from nutrient-dense food, though.

Aging bodies lead to a lower appetite, but our tastes change too. Normal aging includes losing taste buds. This can lead to even previously beloved foods now tasting bland. To counteract the bland of it all, aging adults have a tendency to over-season their plates. Remember this before trying to sneak a bite from their plate!

Different health issues also affect a person's relationship with food. Traumatic brain injuries and conditions like dementia can affect the taste center of the brain. Cancer treatments can affect the way food tastes (temporarily, usually). Medications prescribed for conditions like high blood pressure or depression can lead to dry mouth - and bland-tasting food.

Oral health is a factor as well. Missing teeth and dentures can make chewing difficult. Soft foods tend to be preferred at a certain age. Many seniors replace nutrient-rich fruits and vegetables with easy-to-chew carbohydrates. This reliance on often-sugary carbs can lead to more decay and tooth loss.

Please remember that eating disorders can occur at any age, even in the elderly. If you have any concerns that your loved one's eating difficulties are a sign of a larger mental issue, please speak to their physician.

Senior-Friendly Breakfast Ideas

The right breakfast can set the tone for the day. Breakfast should include a protein that helps keep Mom or Dad feeling full until lunch. Protein can also help slow down the muscle loss common with age. Healthy protein ideas include eggs, Greek yogurt, or cottage cheese.

Fiber is the second most important component. Fiber keeps blood sugar level and helps prevent constipation. Fiber can come from a simple source, like whole wheat toast, or from more substantial sources, like oatmeal.

Healthy fats should also be included. Fat supports brain health and provides energy. Avocado is a great source of healthy fats, as well as certain nuts.

Some breakfast ideas:

• Two scrambled eggs, with avocado on whole wheat toast

• Greek yogurt with walnuts and chia seeds

• Oatmeal with egg whites and a handful of nuts, or whole wheat toast with nut butter

  
  

Senior-Friendly Lunch Ideas

For lunch, try to focus on a lean protein, like chicken or tuna. You'll still want healthy fibers and fats as well. This is a great time to offer a soup or broth option as well. Older adults can lose their sense of thirst and forget to hydrate. A soup at lunch can help support hydration.

Some lunch ideas:

• Tuna or egg salad (made with Greek yogurt, not mayo) on whole wheat bread

• Lentil soup served with whole grain crackers.

• A chicken or turkey avocado wrap

  
  

Senior-Friendly Dinner Ideas

Dinners for older adults should focus on easy digestion and balanced nutrition. Stay with the pattern of protein, fiber, and healthy fats for best results. In order to not disturb sleep, avoid anything caffeinated or too heavy. You may want to limit beverages at dinner to avoid nighttime bathroom trips.

Some dinner ideas:

• Baked salmon and brown rice

• Whole wheat pasta with turkey meatballs

• Grilled chicken with mashed potatoes

Conclusion

Feeding your aging parent doesn't have to be a struggle. Remember to include a lean protein, some filling fiber, and healthy fats with every meal. Keep in mind appetites decrease with age, so don't pressure Mom or Dad to clean every plate. Oh, and enjoy mealtime together! The memories will last longer than the meals.

Did you know companion care can include assistance with meal prep? Give us a call at Seniors Fix for a free consultation!