Realistic Ways Seniors Can Enjoy More Fruit and Vegetables
Fresh fruit and vegetables offer seniors the most nutritional benefits. Rich in fiber, potassium, and other essential vitamins and minerals, fresh fruits and vegetables offer seniors the most nutritional benefits. Fruits and vegetables help reduce blood pressure, lowers the risk of developing heart disease, delays the onset of some eye diseases, and supports digestion. With so many powerful benefits, it’s no wonder why June is National Fruit and Vegetable Month.
Yet, many seniors are missing the mark on consuming adequate amounts of these food groups. The US Department of Agriculture recommends that seniors consume 1-2 cups of fruit and 1-3 cups of vegetables, depending on their level of activity. These portion goals can easily be achieved if seniors make minor adjustments to their overall diet. Here are five realistic ways seniors can enjoy more fruit and vegetables.
Use Fruit and Vegetables as Toppings
An easy way to enjoy more fruit and vegetables is to use them as toppings for foods you’re already eating. Top your oatmeal or yogurt with a scoop of blueberries or raspberries. Top your peanut butter sandwich with a few slices of banana. Add fruit to your salad, such as sliced apples or strawberries. Top your pizza with vegetables instead of meats. End the day with a scoop of ice cream topped with fresh fruit. You’ll be surprised how easy it is to consume the daily recommendation of fruit and vegetables by using them as toppings to your daily meals.
Clean Out Your Pantry
Another way for seniors to enjoy more fruit and vegetables is to clean out the pantry. Eliminate temptation by getting rid of junk food, such as potato chips, cookies, and other processed snacks. Replace your usual go-to snacks with fresh fruit and vegetables. If you have difficulty chopping food due to arthritis, look for fruit and vegetables already sliced in the produce aisle. Keep your pantry stocked with fruit and vegetables so that you always have a healthy option to snack on.
Keep a Fruit Bowl on the Kitchen Counter
Fill a bowl with fruit and leave it on your kitchen counter. Keeping fruit (or vegetables) in a basket or bowl serves as a reminder for seniors to eat them. Wash your produce before placing it in the bowl so that it’s ready to eat when you want. Similarly, keep refrigerated produce in clear containers on shelves that are at eye level, instead of tucking them away in the produce drawer. When you open your fridge, you’ll see the produce and will more likely consume it.
Join the “Meatless Monday” Movement
Once a week, opt to eat vegetarian for dinner. Many vegetarian meals are loaded with vegetables. Trying new recipes also helps seniors keep their minds sharp. Studies also show that eating a plant-based diet has significant health benefits. Skipping the meat once a week still has a significant impact on the body, while also ensuring seniors consume more fruit and vegetables.
Blend Them into a Refreshing Smoothie
Smoothies are the perfect solution for seniors who find it challenging to chew fibrous fruit and vegetables. Simply place them in a blender, add some ice or yogurt, and blend for a refreshing treat. In addition to consuming essential nutrients found in produce, smoothies also help seniors salvage produce that’s overripe. Look up a smoothie recipe that contains both fruit and vegetables (such as kale or spinach) on the internet if you don’t know where to start.
Another realistic way seniors can enjoy more fruit and vegetables is to partner with Visiting Angels Oshkosh. We are proud to offer superior elder care to seniors in our community. Our mission is to meet each client’s specific needs for senior care. We offer a variety of senior care programs that have been specially built to address the specific challenges older adults face, including meal preparation. Our professional caregivers can help you with all the chopping and slicing. That way, you’ll have all your ingredients prepped for the week, including produce. Let us be a part of your plan to eat more fresh fruit and vegetables. Simply contact us today by calling 920-312-7000.