Eating healthy is critical at any point in your life, but the older you get, the more valuable it is to fuel your body with fruits, veggies, meat, and more. Unfortunately, it can be tricky to access healthy food as a senior, thanks to an inability to prepare, access, or cut it up. Are there any simple ways to master healthy eating in your golden years?
Unfortunately, it can be tricky to eat healthily as a senior with so many things to do throughout the day and limited mobility and cooking options. Keep reading to learn about a few of the best healthy eating hacks for seniors to make it much easier to get nutritionally beneficial food throughout the day, every day.
Buy Pre-Cut and Portioned Fruits and Veggies
First on our list of healthy hacks is to invest in pre-cut fruits and veggies. That might mean vegetables that have been cut into pieces for those who need smaller bites, fruits mashed into individual packets for easier eating for those who can’t chew, and other methods to make it simple to grab nutritional food and go.
Here are a few examples of fruits and veggies to invest in at the grocery store for eating and access:
- Pre-sliced carrots
- Containers of berries
- Individual packets of nuts or trail mix
- Applesauce or other fruits and veggies in pouches
Most of these foods can be bought in individual packages, so all you have to do is grab a packet and eat it as a snack or with a meal. Alternatively, you can purchase bulk and divide these pre-sliced, pre-portioned foods into smaller plastic baggies. Then, stick them in your fridge or pantry to grab when you need them.
Try Smaller Portions
Eating smaller portions of proper food is shown to keep individuals fuller and more satisfied for longer than filling up on massive amounts of junk all day. Unfortunately, it tends to be easier for seniors to eat junk food because it’s easy to grab and prepare. Thus, it’s critical to portion pre-cut items ahead of time to remove the temptation.
Whether you’re eating a meal or a snack, focus on hitting all the appropriate categories:
- Fiber
- Protein
- Fruit
- Vegetables
- Whole grains
- Healthy fats
Consider packaged nuts, bagged fruits, one-minute rice, jerky, and other items to easily hit all the food groups whenever possible. A well-rounded diet will make a big difference in your overall state throughout the day.
Prep Ahead of Time
It’s a good idea to prepare your snacks ahead of time, whether that means making them yourself or asking someone else to assist with the process. If you can place things in containers or sections throughout the week, you’ll be ready to grab something healthy instead of snatching chips or candy because they’re accessible.
One of the best ways to do this is to cook a large number of portions in advance and then save the leftovers for consumption later. We recommend the crock pot specifically, as it can be used to make a number of easy-to-save meals, like soup, deconstructed chicken pot pie, and more.
But even if you don’t have a crockpot, making two extra portions next time you cook dinner can make it easy to enjoy the same healthy meal the next day!
Eat Items ‘as is’
One of our top food life hacks is to get comfortable eating items as they are. This may sound funny, but one of my favorite snacks is cherry tomatoes! The best part is I can pull the container out of the fridge and just start eating. This makes it low-stress to have a healthy snack.
Plus, when you eat a fruit or veggie as is, you don’t have to worry about adding calories with dressings, dips, or cooking methods.
Below are some other items that can be eaten “as is” to make snack time a cinch:
- Hard-boiled eggs (boil 1 dozen at the beginning of the week)
- Grapes
- Cherry tomatoes
- Avocado (just cut in half and eat with a spoon)
- Cucumber slices (slice a whole cucumber and save it in a container)
This hack is especially cool if you grow these items in your own garden. Find out more in our How to Learn About Gardening article.
Swap for Whole Grains
Whole grains are important because they contain vitamins, minerals, starch, brands, and more. All these are valuable and aren’t as easily found in white breads, which are stripped of their nutrients as they are processed. One study reveals that men over 51 should aim to get around 6 ounces of whole grain a day.
Products like whole grain bread, brown rice, oatmeal, buckwheat, some cereals, and more contain whole grains. If you don’t eat whole grains, take one thing at a time and switch it slowly to make a big adjustment. For instance, try wheat bread instead of a loaf of white bread the next time you’re at the store.
Consider Meal Delivery Services
If you want to eat healthily but don’t have time to make the food yourself, consider meal delivery services to bring nutrients to your front door. Some, like Blue Apron, require a little cooking, but others, like Farm Fresh Meals, make it easy to pop the meal in the oven or microwave in a few minutes.
Meal delivery might cost a little more, but it’s worth it for the quality of life improvement it will bring. You can adjust the delivery frequency to only a few times a week to save money.
Infuse Your Water
Last on our list of healthy eating hacks is to add fruit to your water to infuse it with a unique, sweet taste. According to one study, water is a necessary aid for digestion. Thus, adding fruit to fill your water will make it much more appealing to drink throughout the day.
Of course, you don’t have to infuse your water to drink more of it. Still, something appeals to the thought of water with a little something more. Every senior needs water – why not make it fun?
Related: The Importance of Staying Hydrated
Final Thoughts
Nutritional eating is something anyone can accomplish, even in your senior years. From investing in pre-cut food to pondering meal delivery services, it’s possible to access healthy food even if you can’t chew or cut things yourself.
Whether you’re looking for a way to take better care of your body or just trying to eat better, there are many different hacks you can use to get fruits, vegetables, and more as a senior. Small changes go a long way. When paired with light exercise, these habits will make a big difference.
If you truly want to age with grace, beyond healthy eating, also take the time to stay active, even as you age. Find out more in our article about the Health Benefits of Tai Chi.
