Embracing healthy eating habits can be a smart choice at any age, but it's especially important for those over the age of 65. According to Health.gov, the risk of developing chronic medical problems, such as heart disease and osteoporosis, increases as you grow older. Luckily, you can reduce the risk of chronic disease by combining a healthy diet with regular movement, such as walking or yoga. Here are five tasty, nutritious warm weather meals you can enjoy now.
Cucumbers are a refreshing choice on hot summer days thanks to their high water content. Support hydration while snacking on this low-calorie food, and consider leaving the peel on for extra fiber.
You can make a quick, healthy cucumber salad by combining sliced cucumbers, red onions, salt, sugar and vinegar. Fresh dill works well in this recipe, too. Some older adults also enjoy mixing chopped cucumbers with mayo, sour cream or Greek yogurt with herbs and lemon juice for a cool, creamy meal.
Salmon is a sensible option for older adults because it contains omega-3 fatty acids. These fatty acids can help protect the brain from inflammation and support cognitive function, which may decrease the risk of dementia. Eating nutrient-rich fish such as salmon regularly may also improve eyesight, lower blood pressure and reduce the risk of developing cancer.
Plain salmon can be satisfying, but you may also enjoy adding rubs, herbs or marinades to your salmon. Sliced citrus fruits, such as lemons or limes, pair well with fresh herbs. You can also keep things simple and season your fish with a pinch of salt and pepper. Once your salmon is ready, cook it for about 5 to 10 minutes on each side, depending on the size and thickness of your filets.
Stuffed peppers offer a delicious, colorful way to get the nutrients that your body needs. Bell peppers are rich in vitamin C, an antioxidant that helps your body absorb iron and fend off sickness. Vibrant bell peppers also contain other essential antioxidants, such as beta-carotene and vitamin E. These nutrients can help prevent heart disease and cancer.
Many people stuff peppers with seasoned meat, such as ground turkey or lean hamburger, but you can easily swap meat for vegetarian-friendly options such as black beans or lentils. Add your favorite healthy grain, such as quinoa or brown rice, and you've got a filling meal. For extra protein, try a spoonful of shredded cheese on top of your stuffed peppers, or mix cottage cheese in with your meat or beans.
Quiche makes it easy to add plenty of fresh produce to your diet in one convenient recipe. This protein-packed, calcium-rich meal generally contains eggs, veggies and a flaky crust. You can also include meat or cheese. Try a crustless quiche if you're limiting carbs or following a gluten-free diet.
Many older adults love that they can customize their quiche based on their dietary needs. For example, if you need more iron in your diet, try adding spinach or kale to your quiche. Tomatoes work well if you want to add more vitamin C and enjoy the antioxidant properties of lycopene. Consider onions for their quercetin, a compound with anti-inflammatory properties.
Salsa is a low-calorie meal loaded with vitamins and nutrients. Depending on how you make it, you can add a generous serving of vitamin C, potassium and vitamin E to your meal.
Diced avocados or a drizzle of olive oil helps fuel your body with healthy fats when you make homemade salsa. However, you can also keep things simple with corn, tomatoes, red onions and bell peppers. Some people also like adding rice wine vinegar or fresh fruit, such as pineapple or mango, to their summer salsa. Experiment with different fruits and vegetables until you find a winning combination.
At Hermitage Richmond, residents’ nutritional needs are very important to us, as they are vital for overall health and well-being. For more information about our dining program or other community options and amenities, give us a call at (804) 474-1800.
