Nutritious Meals for Seniors

Eating the right foods plays an essential role in how we feel. If we fill our bodies with starchy and sugary foods, we’re going to feel sluggish and bloated. If we indulge in fresh produce and nutrient-rich meals, we’re bound to feel more energetic and youthful. During National Nutrition Month this March, take the time to change up your meals to add more nutrients to your body.

Nutritious Breakfasts

Breakfast is the most important meal of the day and arguably one of the tastiest! If you’re sick of the same breakfast every morning, try some of these healthy alternatives.

• Overnight oats. Are you someone who likes to prepare meals ahead of time, so you only have to cook one or two days a week? If so, try overnight oats. There are many different flavors and toppings you can add to your oats, but the base is the same no matter what you add. To create the base, fill a bowl or mason jar with ½ cup of rolled oats, ½ cup of dairy-free milk, ¼ cup of Greek yogurt, one tablespoon of chia seeds, and ¼ teaspoon of vanilla extract. Mix well until combined, then add in your toppings. You can add fruit, nut butter, chopped nuts, or granola. Once everything is in the cup, cover and leave in the fridge overnight. The oats should be good for up to five days.
• Egg white and vegetable scramble. If you love omelets but have trouble folding and flipping them, try a scrambler instead. Start by separating three egg yolks from the egg whites. Egg yolks are filled with cholesterol, so it’s best to remove them. If you’re unsure how to remove a yolk, you can purchase pre-separated eggs in a carton from the grocery store. Once you’ve discarded the egg yolks, chop up some of your favorite veggies, such as peppers, spinach, and broccoli. Add the veggies to the egg yolks with a splash of dairy-free milk and whisk. Pour the mixture onto a non-stick preheated skillet on medium heat. Stir the eggs and veggies while they cook, much like you would with scrambled eggs. Add salt, pepper, and other seasonings to taste. Cook the eggs to your liking and it’s ready to eat.
• Greek yogurt cereal. If you’re not much of a morning person and you want something low-maintenance to start your day, opt for a bowl of low-sugar cereal with Greek yogurt instead of milk. Greek yogurt is a good source of calcium, and it also contains tons of probiotics to support a healthy gut. Some great cereal options include Multi-Grain Cheerios and Corn Flakes. For a bit of extra flavor, add in a dash of cinnamon and fresh fruit.

Nutritious Dinners

A nutritious dinner may sound intimidating to make, but these quick and easy meals are no trouble to create, and they taste great!

• Citrus salmon. Fish is filled with tons of minerals that are great for the body. But many people steer away from fish because they don’t enjoy the taste. While some fish is bound to have a fishy taste, adding some fresh citrus to a piece of salmon is an easy way to add flavor. Place two salmon fillets, skin side down, on a baking sheet. Slice up a navel orange or blood orange and layer the slices on top of the fish. Sprinkle the fish with cinnamon and nutmeg and bake at 375 degrees for 12 minutes or until the fish flakes off with a fork. Serve on rice or quinoa for a complete meal.
• Italian herb chicken and squash. The secret to a non-boring chicken and veggie dish is seasonings! Start by preheating your oven to 400 degrees. Next, place two chicken breasts in a baking dish and generously douse with virgin olive oil, Italian seasonings, and minced garlic. Cook the chicken for about 20 minutes or until it’s no longer pink inside. While the chicken is in the oven, it’s time to prepare the vegetables. Cut two zucchini squash and yellow squash into coins. Place in a skillet with one tablespoon of salt-free butter. Add in two tablespoons of lime juice and generously sprinkle with Italian seasoning. Cook on medium heat until the vegetables are tender, stirring occasionally to keep the squash from sticking. Once the chicken and the vegetables are cooked, place them on a plate together and enjoy.

If you or a loved one needs assistance in the kitchen, the team at Visiting Angels Cullman is happy to help. Our caregivers can help with grocery shopping, meal preparation, and even finding new healthy recipes. We also offer light housekeeping, personal grooming, medication reminder, and transportation. The Cullman office serves those in Cullman, Etowah, Walker, Marshall, and Blount Counties. To learn more about our services, you can fill out this form online or give us a call at 256.734.6600.