5 Healthy Food Swaps to Help Seniors Eat Better

If your mom or dad is taking certain medications they may also have a very low appetite as a result of the medications they take. Getting them to eat healthy meals can be difficult when they are not hungry most of the time.

That’s why it’s important that you make the most of the meals your parent is willing to eat. Making healthy substitutions and swamps is a fantastic way to get your mom or dad the nutrients they need without constantly trying to coax them to eat more.

If your parent has elder care, their elder care provider can make these swaps when they are cooking meals and preparing snacks for your mom or dad so you can be sure your senior parent is getting the nutrients they need.

Five recommended healthy swaps that you can do to make sure your mom or dad is getting essential nutrients are:

Swap White Bread for Whole Grain Bread

White bread is made from refined flour, which doesn’t have as many nutrients as whole grains. Whole grain bread is a better option because it contains more fiber, vitamins, and minerals.

Fiber is especially important for digestion. It helps prevent constipation and can lower the risk of heart disease. Whole grain bread also helps your mom or dad feel full for longer. Look for bread labeled “100% whole grain” or “whole wheat.”

Swap Regular Milk for Fortified Plant Milk

Milk is a good source of calcium, which is important for strong bones. However, some seniors have trouble digesting regular cow’s milk. A good alternative is plant-based milk, like almond milk, soy milk, or oat milk.

These can be fortified with calcium, vitamin D, and other nutrients. Plant-based milk is also lower in fat than whole milk. Just be sure to choose a variety that has added vitamins and minerals to support bone health.

If your senior parent doesn’t like the taste of plain plant-based milks look for flavored milks like almond milk or vanilla milk. They have sweeter tastes and they can also be used in smoothies and drinks to make them taste better.

Swap Red Meat for Fish or Poultry

Red meat, like beef or pork, can be high in saturated fats. Eating too much red meat may increase the risk of heart disease. A healthier option is to swap red meat for fish or poultry.

Fish, such as salmon or trout, is rich in omega-3 fatty acids, which are good for heart health. Poultry, like chicken or turkey, is leaner and lower in fat. Both of these options provide protein without the unhealthy fats found in red meat.

Fish and poultry are not as heavy as red meat, so they may not cause an upset stomach the way that red meat can. If your mom or dad can’t tolerate heavy foods try making foods like chicken salad or tuna salad so they can get the protein they need.

Swap Soda for Sparkling Water or Herbal Tea

Soda is high in sugar and can lead to weight gain, higher blood sugar, and other health problems. A healthier drink choice is sparkling water or herbal tea. Sparkling water has a fizzy feel like soda, but without the added sugar and calories.

Herbal teas, such as chamomile or peppermint, are naturally free of sugar and can have calming effects. Both options help your senior parent stay hydrated and avoid the unhealthy effects of sugary drinks.

Swap Potato Chips for Roasted Nuts

Potato chips are a popular snack, but they are high in unhealthy fats and sodium. A healthier alternative is roasted nuts, like almonds, walnuts, or cashews. Nuts are full of healthy fats, protein, and fiber.

They help improve heart health and keep your senior parent feeling satisfied between meals. Be sure to choose unsalted nuts to avoid extra sodium. A small handful of nuts makes a great snack that is both filling and nutritious. Be careful with the portion size though, because nuts are very high in calories. If your mom or dad has a condition like diabetes don’t make changes to their diet without talking to their doctor or a dietitian.

If you or an aging loved one is considering elder care in Park Slope, NY, please contact the caring staff at Touching Hearts at Home – Manhattan, Brooklyn, Westchester, Queens, Rockland today. 646-480-6266