Good nutrition is the best way to help seniors maintain energy levels, improve mental clarity, and support overall health. The fall season offers the opportunity for seniors to indulge in a variety of fresh produce that can make healthy eating more enjoyable. Senior Helpers explores fall fruits and vegetables' unique flavors and benefits and how best to enjoy them.
Embrace Seasonal Produce
Eating fruits and vegetables that are in season is an ideal way to enjoy nutrient-rich foods. Seasonal produce is usually fresher, tastier, and more affordable and the fall season offers a bounty of it. Look for pumpkins that are packed with vitamin A and fiber. This autumn favorite can be enjoyed in pies or stews. Apples, a good Vitamin C source, are perfect for snacks or meals. Seasonal squash is versatile, nutritious, and high in vitamins A and C; Brussels sprouts provide Vitamins C and K.
Nutritious Fall Recipes
Here are a few recipes that highlight fall produce. These dishes are comforting, simple to make, and packed with nutrition.
Hearty Pumpkin Soup
Pumpkin soup is rich in vitamin A, which helps support healthy vision and strengthens the immune system. It is also a good source of fiber, promoting healthy digestion. You only need fresh pumpkin peeled and chopped into chunks, onions and garlic, broth, milk or cream, and your favorite spices and seasonings. This delicious hearty pumpkin soup is easy to make and guaranteed to warm you up with good-for-you seasonal joy. Serve with hot crusty bread for dunking.
Apple and Walnut Salad
An apple and walnut salad is rich in fiber, vitamins, and healthy fats. The apples provide fiber and vitamin C, while walnuts add omega-3 fatty acids and protein. Just slice two apples and toss them with a 1/2 cup of chopped walnuts and mixed greens like arugula, endive, or romaine lettuce. Sprinkle feta or goat cheese on top to taste and drizzle with olive oil and balsamic vinegar before serving. Add cranberries or red onion for a festive touch.
Roasted Brussels Sprouts and Sweet Potatoes
Roasted Brussels sprouts and sweet potatoes is a dish bursting with vitamins and minerals. Brussels sprouts are high in vitamins C and K, while sweet potatoes offer healthful vitamin A and potassium. Start by tossing trimmed and halved Brussels sprouts and sweet potatoes with olive oil, paprika, and cumin. Arrange on a rimmed baking sheet and roast until tender and slightly crispy.
Portion Control and Balanced Diet
Portion control helps prevent overeating which can lead to weight gain and other health complications. Try using smaller plates to help control portion sizes. Fill half your plate with vegetables, one-quarter with protein, and one-quarter with grains. Avoid second helpings and keep snacks small and healthy. Include dairy products, leafy greens, and fortified foods to get the calcium and Vitamin D essential for bone health. Fiber helps digestion, so eat plenty of fruits, vegetables, and whole grains. Lean meats, beans, and nuts help provide the protein that supports muscle strength. Adjusting your diet to meet these needs can help you stay healthy and active into your senior years.
Senior Helpers Celebrates Healthy Eating in the Fall Season
Senior Helpers offers a wide range of personalized, in-home senior care services. If you live in the Olympia, Lacey, Shelton, or Centralia areas, contact us anytime at Senior Helpers Olympia Lacey Tumwater. Our professional team of caregivers is here to support you and your loved ones as you take steps toward a healthier lifestyle this fall season and all year long.