For seniors, nutrient dense foods, protein ARE IMPORTANT

By Brooke Mess, Registered Dietitian Food and Nutrition Services, Alomere Health

As we age, our nutrition needs change with us. For seniors, those nutritional needs will focus on getting in the most nutrient dense foods and protein with meals.

The caloric needs decrease as we age, and the focus for our nutrition turns to the quality of foods not quantity. This can be accomplished by focusing on whole grains with meals, trying to have a fruit or vegetable on your plate and having a protein item with every meal.

The Dietary Guidelines for Americans (2020-2025) expresses that seniors should be “consuming enough protein to prevent the loss of lean muscle mass that occurs naturally with age. Monitoring protein intake is especially important as older adults’ transition through this life stage.”

These tips will help you reach your protein goals with nutrient dense foods.

► Try adding beans to ground meat for a bump in fiber and added protein to tacos, soups or hot dishes.

► Use plain Greek yogurt in place of sour cream for a protein packed dip.

► Use low fat milk in place of water in oatmeal or in soups.

► Try using a nut butter on toast, waffles, pancakes and fruit for an increase in protein.

When you are making meals at home, there are many ways to ease preparation. Here are some tips on ways to cut down on meal prep while still getting the nutrients you need:

► Shop for frozen, pre-cut vegetables for an easy stir-fry and a way to add extra vegetables to soups or casseroles. Remember to look for unseasoned frozen vegetables to reduce your sodium intake.

► When you are looking for canned fruit, look for the fruit in 100% fruit juice or water. If you are only able to find the fruit in heavy syrup, try rinsing the fruit with water in a colander to remove the residual sugars.

► Whole grain crackers are a great way to get B vitamins, iron and other antioxidants into your diet. Pair those with low-fat cheese or peanut butter for a filling snack.

► Canned beans and vegetables can make meal prep a breeze. Try looking for canned goods that are low-sodium or sodium free. Remember to always compare brands for the lowest option.

If making meals at home has become more difficult, there are a wide variety of meal delivery services that can provide well-balanced meals to help you achieve your nutrition goals. There are a handful of resources for seniors in Douglas County.

Meals on Wheels, Mom’s Meal, Homestyle Direct and many other services can provide easy, prepared meals that will help you reach your nutrition goals.