Eating a diet rich in fresh, whole foods can help improve heart health and reduce the risk of stroke and other chronic diseases. Unfortunately, due to convenience, many seniors especially have adopted the "meat and potatoes" mentality when it comes to meal planning. Although convenient and often comforting, this type of diet may lack variety as well as important elements necessary for overall health maintenance. You want to help your senior loved one understand some of the benefits associated with changing up their routine. Here are some heart-healthy alternatives for the classic "meat and potatoes" diet.
Definition of "Meat and Potatoes" Diet
The "meat and potatoes" diet is a typical American diet consisting of higher amounts of fatty red meats, such as steak and hamburger, paired with white potatoes. This type of diet lacks variety including other fruits and vegetables that provide essential nutrients necessary for healthy bodily functions.
Reasons to Consider Alternatives
When considering dietary changes, it's important to consider overall health benefits and any cost savings seniors may experience. Additionally, when seniors make the switch from typical western diets, they can expose themselves to a variety of new flavors and textures not typically associated with the "meat and potatoes" diet.
Heart-Healthy Alternatives
One of the best ways to start making dietary changes is to begin incorporating heart-healthy alternatives. Some good alternatives include:
1. Plant-Based Proteins
Plant-based proteins such as quinoa, tofu, and lentils provide essential nutrients and can be incorporated into meals in many different ways. Quinoa is especially rich in protein, dietary fiber, zinc, and iron which are necessary for optimal nutrient absorption.
2. Whole Grains
Brown rice, oats, and barley are whole grains that can be substituted for white potatoes and provide added fiber. Oats, in particular, are naturally rich in beta-glucan fibers that can help reduce cholesterol levels, which increases heart health for your senior loved one.
3. Legumes
Beans, peas, and other legumes can be added in various forms including as a side dish, or incorporated into soups and stews. They are rich in iron and zinc which help ensure proper bodily functions such as blood cellular maintenance.
4. Nuts and Seeds
Nuts and seeds provide additional plant-based proteins that can help increase heart health. Walnuts, pecans, almonds, and sunflower seeds provide healthy fats that are essential for improving cardiovascular function.
Tips for Making the Transition
When transitioning to heart-healthy alternatives, your senior loved one needs to start with small changes. Try incorporating one new ingredient instead of completely replacing the old diet from day one.
Experimenting with different recipes is also key. Finding some tasty and nutritious recipes that feature heart-healthy alternatives will help make the transition more enjoyable for seniors. It encourages them to continue implementing these dietary changes.
Lastly, having variety in meals is incredibly important when trying to maintain a healthy lifestyle. You want to incorporate different fruits, vegetables, proteins, and grains into your senior's routine each day or week.
Senior Helpers Rhode Island Can Prep Healthy Meals for Your Senior Love
With a few simple changes, your senior loved one can improve their heart health and overall well-being. Switching from the "meat and potatoes" diet to incorporating more fresh, heart-healthy alternatives is an easy way to make big changes in the life of your senior loved one.
Senior Helpers Rhode Island can help in preparing meals with healthy ingredients for seniors in Warwick, Providence, Woonsocket, Cumberland, Pawtucket, or Coventry. Contact us to find out more about our services today!