Whether you’re an active senior with a busy routine or prefer going about the day with no schedule, eating right is essential to healthy aging. After all, a well-nourished body helps stave off illness, keeps the mind sharp, and improves energy. But, of course, spending hours in the kitchen preparing meals may not hold the appeal it used to. But don’t despair; you can make mealtime during the senior years uncomplicated and nutrition-packed with some easy-to-follow tips tailored for any activity level. These ideas will help simplify your eating regimen so you can make the most of every day:
Take Advantage of Trendy Bowls
If you’re up on the latest eating trends, you may be familiar with a popular new menu item: bowls. Not only are food bowls a tasty meal option; they’re versatile, loaded with nutrition, and a cinch to throw together using simple, inexpensive ingredients. To build a bowl, start with a base of leafy greens or your favorite rice, then top with any combination of chopped veggies, chickpeas, tuna, avocado, nuts, berries, Greek yogurt, you name it. As a result, you’ll get plenty of vitamins, minerals, and fiber needed to thrive as you age. In addition, you’ll find an arsenal of recipes online for directions on preparing grain and salad bowls at home.
Stick to an Eating Routine
Eating meals simultaneously every day may not be your MO, but it’s an ideal way to maintain a balanced diet, cultivate a healthy eating pattern, and stay adequately nourished. Besides, it’s easy to remember to eat when it’s structured into your day. Be sure to sit down for a meal, which helps improve posture, focus, and a healthier weight, according to Mayo Clinic. That doesn’t mean you have to linger at the kitchen table. Setting aside 20 to 30 minutes allows you enough time to savor the eating experience and ease digestion. While you’re enjoying a meal, don’t multitask. Put the phone and other distractions aside and eat.
Plan Ahead
Have you never been a meal planner? Now may be a good time to change. Figuring out what you’re going to eat and organizing meals in advance will save you time and the burden of indecisiveness, plus it will also help promote healthy eating. Meal planning makes shopping for the right ingredients easier, choosing foods that appeal to you and offer good nutrition, and ensuring appropriate portions. You can also prepare meals beforehand by freezing or refrigerating them, so they’re ready when mealtime strikes. Bottom line? Healthy, simple eating is much more achievable when you have a plan.
Try a Meal Service
Meal delivery services are all the rage today and a convenient way for seniors to simplify mealtime. Depending on the service, you can order meals to make at home with little prep time or receive meals that you pop in the oven or microwave for quick and easy consumption. Most meal services let you choose a wide range of menu options, from pasta dishes to calorie-conscious meals to your favorite ethnic fare. Subscriptions, though typically required, allow you to custom fit them to your needs. For example, you can select how many meals you wish to receive each week and whether you want to skip a week.
Focus on Simple, Functional Foods
Although healthy eating often carries a stigma of being effort-intensive, not everyone agrees. According to the American Academy of Dietetics, a healthy eating plan means concentrating on functional foods — minimally processed whole foods and foods that are fortified, enriched, or enhanced and good for you. Think oatmeal and blueberries for breakfast or baked fish and beans for dinner. Besides simplicity, functional foods fill you up, help lower blood pressure, and prevent disease. To enhance the flavor of functional foods, use spices, seasonings, and fresh herbs.
Switch to Two Meals a Day
Some older adults prefer to limit meals to breakfast and a late lunch when their appetite is more robust and to avoid discomfort from eating too close to bedtime. Munching on simple, nutritious snacks like popcorn, carrots, hummus dip, or nuts can curb any hunger in the evening. By paring down your eating schedule to two meals a day, you’ll cut out another stint in the kitchen but still be able to get the same amount of nourishment. Experiment with the idea to see if it makes sense for your lifestyle and keeps you satiated. Many seniors have great success with two meals and grow to appreciate a more simplified eating agenda.
Have a Weekly Dining Out Day
Mealtime can’t get much easier than eating out. While dining at a restaurant may not be practiced regularly, a weekly outing can give you a welcome break from eating at home and a fun, labor-free way to enjoy a meal. To make dining out more rewarding and satisfying, be selective about where and when you go and what you choose to eat. Opt for restaurants that offer wholesome foods served in appropriately sized portions. Take advantage of senior and early-bird discounts, too, but don’t rule out sharing meals with a partner to help save costs and make your restaurant visit a budget-friendly pleasure.
Healthy eating doesn’t have to be complicated as you age. By learning to simplify mealtime, you can avoid the hassle in the kitchen, reap a satisfying and nutritious eating experience, and spend the day as you were meant to, enjoying life.
Sources:
Ellis, Esther, “Functional Foods,” Academy of Nutrition and Dietetics, January 6, 2022, eatright.org/food/nutrition/healthy-eating/functional-foods.
Mayo Clinic, “Want a Healthier Dinnertime? Science Says Change Your Eating Space,” April 24, 2019, mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/want-a-healthier-dinnertime-science-says-change-your-eating-space/art-20390080.
