A 2024 study from Harvard T.H. Chan School of Public Health defined healthy aging as living to at least 70 without chronic diseases and having good thinking, mental health, and physical ability. This would be a goal in an ideal world, but today, most adults over 65 aren’t aging healthily. It’s because they don’t eat nutritious foods.
Assisted living menus can provide balanced, nutritious meals tailored to seniors’ needs. This support makes it easier for older adults to eat healthily and improve their overall well-being.
In this guide, we’ll cover 8 delicious and healthy assisted living menus in Towson, MD, that ensure varied and balanced meals for residents.
1. Lean Proteins
Lean proteins include chicken breast, turkey, fish, tofu, and legumes like beans and lentils. They help maintain and repair muscles and manage weight. For adults over 50, the Stanford Center on Longevity suggests consuming 1.2-1.6 grams of protein per kilogram of body weight daily.
Eating lean proteins provides essential amino acids needed for health. They also support muscle health and can aid in weight management. Incorporating these into meals can help meet nutritional needs.
Legumes, such as beans and lentils, are great plant-based protein sources. They offer a good alternative to animal proteins and contribute to a balanced diet. Overall, lean proteins play a key role in maintaining good health.
2. Whole Grains
Whole grains like brown rice, quinoa, whole bread, oats, and barley are great for senior meal planning. They are high in fiber, which supports digestion and helps control blood sugar levels. Eating whole grains can be beneficial for overall health.
Fiber in whole grains helps you feel full longer. As a result, this can aid in weight management and prevent overeating. You should choose whole grains that are easy to chew to avoid any discomfort.
3. Fruits
Fruits come in many different types and colors and can be taken fresh, cooked, or in drinks. They often taste sweet or tart and add variety to assisted living meals. Examples of fruits include apples, berries, bananas, oranges, and pears, which boast the following benefits:
- Rich in vitamins and minerals
- High in antioxidants
- Good source of fiber
- Supports immune function
- Helps overall health
Fruits are nutritious but can also contain a lot of natural sugars. Therefore, eating them in moderation helps prevent too much sugar in your diet. Balancing your fruit intake with other food groups will help keep your diet healthy and varied.
4. Vegetables
Vegetables such as spinach, kale, broccoli, bell peppers, carrots, and tomatoes are rich in vitamins and minerals. They also provide fiber to help with digestion and can help you cope with changes in eating habits. Eating plenty of vegetables can lower the risk of chronic diseases and support overall health.
Leafy greens like spinach and kale are packed with essential nutrients that support a balanced diet and overall health. Adding them to healthy senior meals helps maintain a healthy weight. However, it would help if you were cautious with vegetables that are hard to chew or digest and cook them well to avoid digestive issues.
5. Dairy or Dairy Alternatives
Dairy products include milk, cheese, and yogurt. On the other hand, dairy alternatives, like almond or soy milk, offer different choices for those who don’t drink regular milk. Either way, their benefits as nutritious food for elders include:
- Dairy alternatives provide options for people with lactose intolerance or dietary preferences
- Both may help maintain bone density and reduce the risk of osteoporosis
- They offer a good source of protein, which helps build and repair tissues
- They support bone health by providing essential nutrients for strong bones
When consuming dairy and dairy alternatives, choose low-fat or fat-free options and watch for added sugars. If you have allergies or intolerances, select suitable alternatives. You should also pick products with added vitamin D and calcium for bone health.
6. Healthy Fats
Healthy fats from avocados, nuts, seeds, olive oil, and fatty fish like salmon form part of elderly nutrition solutions. These fats support heart health and help with brain function. They also provide essential fatty acids needed for overall well-being.
According to the American Heart Association, fats contain 9 calories per gram, regardless of the type. Eating excessive calories from any source can lead to weight gain. To maintain a healthy weight, balance your daily calorie intake.
High levels of saturated and trans fats may lead to stroke and heart disease. Replace these with monounsaturated and polyunsaturated fats. These alternatives help ensure a balanced diet while supporting heart health.
7. Legumes and Nuts
Legumes and nuts, such as chickpeas, black beans, almonds, and walnuts, are nutritious choices. They are rich in healthy fats, fiber, minerals, and protein. As part of assisted living dining options, their benefits include:
- Legumes and nuts provide a good source of protein for muscle health
- They help promote a healthy gut due to their fiber content
- Nuts offer healthy fats that support heart health
- Both have essential vitamins and minerals
- They help you feel full and satisfied
While legumes and nuts are healthy, they are also calorie-dense. Eat them in moderation to avoid complications. If you’re allergic to nuts or legumes, choose other protein sources to stay healthy.
8. Hydrating Foods and Fluids
Drinking water and herbal teas and eating hydrating foods like cucumbers and watermelon help keep you hydrated. These fluids support digestion and are essential for your body’s functions. Including them in your daily meal schedule helps maintain overall health.
Eating hydrating foods and drinking plenty of fluids ensures proper hydration. This is especially important for older adults, as hydration supports many bodily functions. A balanced intake of healthy fluids and hydrating foods helps meet nutritional needs.
Enhance Your Well-Being With Our Assisted Living Menus
Healthy eating is important for seniors, and assisted living menus offer balanced, nutritious meals. As such, pick a community in Towson, MD, with tasty and varied menus for well-being and enjoyment. This choice helps you stay healthy and makes every meal enjoyable.
If you’re looking for a great senior living community, Seaton Towson is a top choice. We offer excellent assisted living and memory care in a friendly, welcoming environment. Discover how Seaton Towson can enhance your well-being today.
