As we get older, maintaining a balanced diet is crucial to our health. Studies show that about 80 percent of seniors have at least one chronic health issue like diabetes or high blood pressure. While the senior lifestyle should be more relaxed and simple, you can still cook and eat delicious foods for yourself.
Cooking your meals not only allows you to participate in a fulfilling hobby but also to keep better track of your health. Whether you’re cooking for yourself or for a loved one, there are several meals for seniors that you should learn to make.
For more on the best meals for seniors, read on for our basic guide.
1. Hearty Beef and Veggie Chili
Who doesn’t love a hot bowl of chili? This meal is simple to make and packs the punch with flavor and nutrition. Hearty beef and veggie chili is a great source of dietary fiber, protein, and vitamins.
For this recipe, you’ll need lean ground beef, chopped onion, bell peppers, carrots, zucchini, squash, and crushed tomatoes. You’ll also need one can of kidney beans, one can of red beans, and your favorite seasonings. We recommend minced garlic, paprika, cumin, oregano, and cayenne pepper.
First, break down your lean ground beef into a large chili pot over medium heat. Break down the meat until it turns slightly brown. Then, add your chopped onions, bell peppers, carrots, zucchini, and squash.
Continue to mix these ingredients on medium heat and drain the excess liquid. Then, add in your cans of beans, crushed tomatoes, and seasonings. Cover your pot and let the chili simmer for at least one hour.
2. Whole-Grain Pasta Salad
This whole-grain pasta salad is perfect for a midday snack or flavorful dinner. With mixed veggies and whole grains, this meal provides a hearty serving of protein, fiber, iron, and calcium. The added olive oil is also rich in oleic acid which helps reduce inflammation and can help relieve pain.
You’ll need cherry tomatoes, low-fat mozzarella, celery, and whole-grain pasta. You’ll also need basil leaves, minced garlic, olive oil, and lemon rind. After boiling your pasta and chopping your cooked ingredients, toss in your garlic, olive oil, and lemon dressing.
This is a delicious, nutritious meal to enjoy both hot and cold.
3. Baked Fish and Veggie Plate
Baked fish plates are one of the top food options that are simple to cook and great for senior nutrition. This recipe works for any type of fish you have a taste for.
You’ll need chopped zucchini, carrots, onions, and olive oil. For seasonings, you’ll need thyme, parsley, crushed black pepper, and sea salt. For this recipe, we recommend a fish like cod or tilapia, but you can choose any you like.
Preheat your oven to 425 degrees and coat a baking dish with olive oil. Then, lay your chopped vegetables on the dish and season with your black pepper and sea salt. After, lay your fish on top of the vegetables and top with parsley, thyme, and drizzled olive oil.
For thin cuts of fish, bake for about 13 minutes. For thicker cuts, bake for about 25. This is a quick, delicious, healthy meal to make for any season.
Try These Tasty Meals for Seniors Today
Now that you know three of our favorite healthy and simple to make meals for seniors, what are you waiting for? Get cooking and try these delicious meals today.
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