When the leaves change color and the temperatures drop, it's easy to fall into the comfort of less nutritious food consumption. This is a great time to promote healthy eating for seniors by prioritizing fresh produce and satisfying recipes for nourishing meals during colder months. Senior Helpers put together some handy tips to keep you or your loved ones well-nourished this fall.
Embrace Seasonal Produce
Fall is a fantastic time to take advantage of the season's bounty. Fresh and locally grown fruits and vegetables are tastier, more wholesome, and are a great way to promote healthy eating for seniors. Here are some fall favorites to look for:
- Apples
- Pumpkins
- Squash
- Sweet Potatoes
- Brussels Sprouts
- Pears
These ingredients are rich in vitamins, fiber, and antioxidants and help to boost the immune system and maintain high energy levels.
Comforting and Wholesome Fall Recipes
Fall soul foods don't have to be unhealthy. Here are some easy and delicious cuisines that are perfect for the time.
1. Hearty Pumpkin Soup
Ingredients:
- A small pumpkin, peeled and diced
- An onion, chopped
- Two garlic cloves, minced
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions:
- Saute the onions and garlic in a pot until soft.
- Add diced pumpkin and vegetable broth.
- Bring to a boil, then simmer until the pumpkin is tender.
- Blend until smooth and season with salt and pepper.
2. Baked Apple With Cinnamon and Nuts
Ingredients:
- Two large apples
- 1 tsp cinnamon
- 2 tbsp chopped nuts (walnuts or pecans)
- 1 tbsp honey
Instructions:
- Preheat your oven to 350°F.
- Core the apples and place them on a baking dish.
- Sprinkle with cinnamon and fill the center with chopped nuts.
- Drizzle with honey and bake for 20 minutes.
3. Roasted Root Vegetables
Ingredients:
- Two carrots, chopped
- Two beets, chopped
- One sweet potato, diced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F.
- Toss the vegetables with olive oil, salt, and pepper.
- Spread them on a baking sheet and roast for 25-30 minutes or until tender.
These culinary guides are tasty and easy to make, perfect for loved ones with modifications like smaller vegetable pieces or blended for a smooth consistency.
Portion Control and Balanced Diet
Maintaining a balanced diet and controlling portion sizes are critical for elderly health. Using smaller plates can help control portion sizes. A good rule of thumb is to fill half your plate with vegetables, a quarter with protein, and another quarter with whole grains.
Changing Nutritive Needs With Age
Older adults need more calcium, Vitamin D, fiber, and protein for bone, digestive, and muscle health. Fares rich in these vitamins and minerals include dairy products, leafy greens, beans, and lean meats. Stay hydrated, as older adults are more susceptible to dehydration.
We Can Provide Meal Planning and Prep
The changing times are a great chance to promote healthy eating for seniors. Embrace seasonal produce and heartwarming recipes for nutritious fall cuisine, keeping balance and portion control in mind. If you or your loved ones in St. Charles, St. Peters, Chesterfield, Ballwin, or Jefferson County need food planning and preparation assistance, contact Senior Helpers St. Charles for professional support.