To be healthy, it’s recommended that a person eats 3 balanced meals per day which can translate into a lot of time spent in the kitchen. For adults over the age of 51, the National Council of Aging recommends the following nutritional breakdown:
- 1.5 – 2 cups of fresh fruit
- 2 – 2.5 cups of fresh vegetables (dark, leafy greens recommended)
- 5 – 6 ounces of lean protein
- 6 ounces of grains (preferably whole grains)
- 3 cups of dairy
To help you get the necessary nutrition you need to remain healthy, we’ve asked one of the chefs at a HarborChase senior living community to share some of his favorite recipes for breakfast, lunch, and dinner, that are easy, nutritious and delicious.
Breakfast is known as the most important meal of the day, so it is important to start off with a good meal that will give you essential fuel to give you power for your day. Many breakfast foods are filled with too much sugar and fat – so make sure you’re intentional with what you choose. It is also a meal that is most frequently skipped. While you may not feel up for standing in the kitchen and would rather drink a cup of coffee or tea and call it a day, we ask you to reconsider with our recipe for warm oatmeal and berries.
Slow Cooker Berry Oatmeal
- 3 cups of water
- 1.5 – 2 cups of frozen mixed berries
- ¾ cup of steel cut oats
- ¼ cup of honey (local preferred)
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- Fresh fruit or nuts for topping (optional)
- Place water, frozen berries, oats, honey, vanilla and cinnamon in a slow cooker and stir to combine. Cover and cook on high for 4 hours or low 8 hours.
- When cook time is serve with toppings of choice.
Keep lunch simple – especially if you do not enjoy cooking. Keep ingredients fresh and light, relying heavily on vegetables.
Alaskan Salmon Wrap
- 1 can Alaskan boneless salmon or ¼ cup fresh salmon
- 1 whole grain wraps
- ½ avocado, sliced
- ¼ tomato, chopped
- Handful of greens (try the spring mix salad bags)
- Vinaigrette of your choice
- Slice vegetables and chop fish into bite size chunks.
- Arrange salmon and vegetables on whole wheat wrap.
- Top with vinaigrette and wrap up.
With winter in full-swing, nothing tastes quite as good during those cold nights as a nice soup! Chicken noodle soup is also known for its ‘healing’ properties and helps you fend off that winter cold.
Rotisserie Chicken Soup
- 2 carrots, peeled and sliced
- 1 celery rib, chopped
- 1 onion – diced
- 1 clove garlic – minced
- 1 Tablespoon olive oil
- 2, 14-ounce cans low-fat, low-salt chicken broth
- About one pound of cooked rotisserie chicken
- 1 small box of packaged of wild rice mix – prepared/cooked
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Chopped fresh herbs basil, thyme, parsley (optional)
- Sauté onion, celery, carrots, garlic (and any other vegetables) for about 8 minutes over medium high heat in a large stock pot.
- Add broth and bring to a boil.
- Simmer for 30 minutes on low heat covered.
- Last, add shredded chicken, rice, Italian seasoning, salt and pepper and any fresh herbs – stir and serve!
If you find yourself hungry in between meals, look for something nutritious to satisfy your cravings. A handful of almonds or a cup of fruits and veggies will give you a lot more energy and keep you full longer than the Snickers bar. However, enjoy your guilty pleasures in moderation. If you enjoy a candy bar or another treat occasionally – we don’t see anything wrong with that!
When Cooking Is No Longer an Option
It’s possible that there will come a time when you no longer want to cook. HarborChase is here to help you! At a HarborChase community, we do the cooking for you and provide you exceptional dining experiences. With our daily chef’s specials, there’s always something new to try and something to suite everyone’s palette. Get more information on our communities by contacting us.