Are you providing care to a Silver citizen?
Are You a seasoned citizen over the age of 60?
The nutritional benefits of whole fruits combined with colorful fresh vegetables have an immediate impact on overall health and well- being in aging bodies. Whether you’re creating meals for yourself or a loved one in your care; remember the motto – You are what you Eat!
A healthy diet for an elder should consist of at least one cup of fruit and 3 cups of vegetables daily. **
Whole fruits add more fiber and vitamins than fruit juices. Get more mileage out of your fruit choices by selecting options that will also support hydration. Too often, Silver citizens refrain from drinking liquids for fear of frequent urination.
However, that may result in unnecessary dehydration. Dehydration in aging bodies often produces dementia-like behavior among other concerns. So, avoid dehydration by serving high-fluid fruits!
- Watermelon slices
- Melon cubes
- Mandarin oranges
- Kiwi slices
- Strawberry slices
- Peach halves
- Grapes
- Grapefruit bites
- Pineapple chunks
- Orange slices
When choosing nutrient-rich vegetables remember that color is King in this category!
Reach for the deep-colored leafy greens and vibrant vegetables. These options are packed with high levels of antioxidants and other vitamins which support heart and brain health.
- Spinach
- Kale
- Broccoli
- Pumpkin
- Squash or Yams
- Carrots
- Peapods or Edamame
Refrain from adding fatty toppings to the vegetables you serve. Fresh is fabulous however lightly sautéing or steaming is fine too.
Maintaining cooking creativity can be a challenge while providing care for an elder. However, by making the effort to serve fresh fruits and veggies, you’ll be assured to maintain higher levels of health for yourself and for the elder in your care.
Extend the benefits by shopping together. Discuss the options; it’s stimulation for the senses! Take your elder along to the farmers market. Select your fresh food together! Make it a mind, body and spirit experience!
Remember the saying from a wise man named Hippocrates; ‘Let food be thy medicine. And medicine be thy food’
** (Source: Helpguide.org)
