As we all know, healthy eating is important for seniors year-round, but fortunately, it gets easier in the summertime. Fresh fruits and vegetables abound, and life slows down a little, making it simpler to make healthy choices. In this blog post, we’ll discuss the importance of nutrition for seniors and healthy eating tips for the summer, and then dive into some fresh summer recipes.
The Importance of Nutrition for Seniors
For senior citizens, nutrition is more than just a nagging headline and a doctor’s admonition. Seniors actually need more protein, hydration, and nutrient-dense foods than younger people do. As we age, our protein and nutritional needs increase. Failing to give your body enough protein and nutrients could have serious consequences–potentially even deadly ones. Age-related bone loss and loss of muscle mass may be inevitable, but caring for your body can slow it down, preventing osteoporosis and subsequent falls and broken bones. Many seniors also face chronic health conditions like heart disease and diabetes, most of which can be managed or even prevented with a healthy diet.
Summer Nutrition Tips for Seniors
Healthy eating doesn’t have to be confusing or complicated. There are lots of easy ways to improve your eating habits as a senior citizen. The U.S. Department of Health recommends adding more fruits, vegetables, whole grains, and dairy products to your diet. Reducing your consumption of added fats, sugars, and sodium is also likely to help. But you don’t have to give up eating the things you love! Moderation is the name of the game. You’re more likely to feel full and satisfied if you enjoy your food, and deprivation-style diets tend to actually lead to worse eating habits and health outcomes in the long term. Here are a few quick summer nutrition tips for seniors that may help. As always, it’s best to consult your healthcare provider before making any changes to your diet or lifestyle.
- Add a fruit or vegetable to each meal or snack of the day.
- Drink a glass of water first thing in the morning and with every meal.
- Avoid regularly consuming alcoholic beverages–save those for a special occasion.
- Try to “eat the rainbow” and eat as many colors throughout the day as you can.
- Choose whole grains over processed ones wherever possible. For example, choose a sandwich on whole-grain bread, or a cereal made with whole grains.
- Eat at restaurants or fast food only once or twice a week, rather than every day.
To make things even easier, read on for a few fresh and nutritious summer recipes for seniors!
Fresh Summer Recipes for Seniors
Grilled Chicken & Vegetable Skewers
Grilling is a great choice in the summertime. It’s a healthy way to prepare meats and vegetables with little added fat, but lots of flavor! Here’s a quick & easy recipe for grilled chicken and vegetable skewers that will help you add protein and veggies to your day.
- 2 boneless, skinless chicken breasts
- 1 red bell pepper
- 1 yellow bell pepper
- 1 zucchini
- 1 red onion
- 12 cherry tomatoes
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 2 teaspoons dried rosemary
- 2 teaspoons dried thyme
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes before using)
Instructions:
- First, prepare the chicken & veggies. Cut the chicken breasts into 1-inch cubes. Wash and cut the red and yellow bell peppers into 1-inch pieces. Slice the zucchini into 1/2-inch thick rounds. Peel and cut the red onion into 1-inch pieces, separating the layers. Wash the cherry tomatoes and set them aside.
- Next, make the marinade. In a large bowl, combine the olive oil, lemon juice, dried rosemary, dried thyme, garlic powder, salt, and pepper. Add the chicken cubes to the bowl and toss to coat evenly. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes (or up to 2 hours for more flavor).
- Then, assemble the skewers. Thread the marinated chicken cubes, bell pepper pieces, zucchini rounds, red onion pieces, and cherry tomatoes onto the skewers, alternating between the different ingredients for a colorful presentation.
- Finally, grill the skewers. Preheat your grill to medium-high heat. Place the skewers on the preheated grill. Cook for 12-15 minutes, turning occasionally, until the chicken is fully cooked and the vegetables are tender and slightly charred. The internal temperature of the chicken should reach 165°F (75°C). Remove the skewers from the grill and let them rest for a few minutes. Serve the skewers as a main dish, accompanied by a side of quinoa, rice, or a fresh green salad.
Tropical Green Smoothie
This smoothie might be green, but it’s as sweet and refreshing as ice cream! Unlike ice cream, it’s loaded with nutrient-packed fruits and veggies. Add whey protein powder or collagen powder for an added protein boost.
- 1 cup fresh spinach leaves (packed)
- 1 cup unsweetened coconut milk (or any milk or juice)
- 1 cup frozen pineapple chunks
- 1 cup frozen mango chunks
- 1 ripe banana
- 1 tablespoon honey (optional)
- 1/2 cup Greek yogurt (optional for added protein and creaminess)
- 1/2 cup ice cubes (optional for a thicker smoothie)
Instructions:
First, prepare the ingredients. Wash the spinach leaves thoroughly. Peel and slice the ripe banana. Measure out the frozen pineapple chunks and mango chunks. Then, pour the unsweetened coconut milk (or other milk or juice) into a blender. Add the fresh spinach leaves to the blender. Blending the greens with the liquid first helps ensure they break down completely and results in a smoother texture. Finally, add the fruits. Add the frozen pineapple chunks, frozen mango chunks, and sliced banana to the blender. If you prefer a sweeter smoothie, add the honey. For extra protein and creaminess, add the Greek yogurt. If you like a thicker smoothie, add the ice cubes. Blend until thick and creamy and enjoy!
Summer Berry Salad
Berries are high in antioxidants, fiber, and vitamins, and leafy greens provide iron, calcium, and essential vitamins. But who cares about any of that when you’re eating this delicious and colorful summer salad?
- 2 cups baby spinach
- 1 cup fresh strawberries, hulled and sliced
- 1/2 cup fresh blueberries
- 1/2 cup fresh raspberries
- 1/4 cup crumbled feta cheese
- 1/4 cup walnuts, toasted and chopped
- 2 tablespoons balsamic vinaigrette
- 1 tablespoon olive oil
- Salt and pepper to taste
- First, prepare the ingredients. Wash and dry the mixed greens. Hull and slice the strawberries. Wash the blueberries and raspberries. Toast the walnuts in a dry skillet over medium heat for 2-3 minutes, until fragrant. Let cool and chop.
- Then, assemble the salad. In a large salad bowl, combine the mixed greens, strawberries, blueberries, and raspberries. Sprinkle the crumbled feta cheese and chopped walnuts over the top.
- Finally, make the dressing. In a small bowl, whisk together the balsamic vinaigrette and olive oil. Season with salt and pepper to taste. Drizzle the dressing over the salad and toss gently to combine. Serve immediately, with additional dressing on the side if desired.
Summer Vegetable Stir-Fry
This easy-to-prepare stir-fry will ensure you get your daily dose of veggies. Add chicken, tofu, or another protein to add a little more staying power to the meal. Serve over rice, quinoa, or all on its own.
- 1 tablespoon olive oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced into rounds
- 1 cup snap peas
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds (optional)
- Heat olive oil in a large skillet or wok over medium-high heat. Add garlic and sauté for 1 minute.
- Add bell peppers, zucchini, snap peas, and broccoli to the skillet. Stir-fry for 5-7 minutes, until vegetables are tender-crisp.
- In a small bowl, mix soy sauce, rice vinegar, and sesame oil.
- Pour the sauce over the vegetables and stir to coat evenly. Cook for another 2 minutes.
- Sprinkle with sesame seeds, if desired, and serve!
Baked Eggplant Parmesan
This healthier take on eggplant parm puts hearty vegetables in the spotlight, and includes everything delicious about Italian-inspired cuisine!
- 1 large eggplant, sliced into rounds
- 2 cups marinara sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1/2 cup whole wheat breadcrumbs
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Preheat the oven to 375°F (190°C). Arrange eggplant slices on a baking sheet and brush both sides with olive oil. Season with salt and pepper.
- Bake for 20 minutes, turning once, until tender and lightly browned.
- Spread a thin layer of marinara sauce in a baking dish. Place a layer of eggplant slices on top of the sauce. Sprinkle it with mozzarella and Parmesan cheese. Repeat layers, ending with cheese on top. Sprinkle breadcrumbs and dried oregano over the top layer of cheese.
- Bake for 25-30 minutes, until the cheese is bubbly and golden.
- Serve with a side salad, pasta, or both (we won’t tell.)
Peach and Blueberry Crisp
Eating healthier doesn’t mean giving up everything sweet. Honor your sweet tooth with nutrient-dense desserts, like this one. And it’s okay to serve it with ice cream–live a little!
- 4 ripe peaches, sliced
- 1 cup blueberries
- 1/4 cup honey
- 1 teaspoon cinnamon
- 1/2 cup rolled oats
- 1/4 cup flour
- 1/4 cup chopped almonds
- 2 tablespoons coconut oil, melted, or vegetable oil
- Preheat the oven to 350°F (175°C).
- In a large bowl, combine peaches, blueberries, honey, and cinnamon. Pour into a baking dish.
- In a separate bowl, mix rolled oats, almond flour, chopped almonds, and melted coconut oil.
- Sprinkle the oat mixture over the fruit.
- Bake for 30-35 minutes until the topping is golden and the fruit is bubbly. Let cool slightly before serving.
Stellar Living hopes these summer nutrition tips for seniors and fresh summer recipes make your summer both healthy and fun. Tired of cooking and managing your own nutritional needs? At a senior living community, a chef will prepare nutritious, delicious meals for you three times a day, plus snacks and treats! Check out the dining room at a community near you today.
