Senior Nutrition: Eating Right for a Healthy Lifestyle

Meal planning or meal prepping isnt just a new fadits something thats always existed in one way or another. Now, its becoming extremely popular as more and more people discover its benefits, particularly for seniors at home.For aging adults in particular, meal planning can be the key to unlocking better long-term health, an improved attitude, and saving precious time throughout the day. If you arent already one of the 280 million people watching meal-prepping guides on TikTok, then heres exactly how you can get started:Prepping in AdvanceMeal planning is all about establishing a routine. Help your loved one maintain a healthy diet, allocating one day a week to plan and prepare meals for the next six days to follow. Use this time to cook, cut and pack food in advance so you arent breaking routine or rushing throughout the week. During prep time, also be sure to consider size and space. Invest in storage-friendly, space-saving containers so that you dont make a batch of meals with nowhere to put them. Not only is your day one the key to avoiding cooking time later on, but its also what helps you avoid wasting time guessing what your next meal will be. Identify the Foods That MatterThe key to healthy meal prepping is obviously choosing healthy foods! Help your loved one identify meals that hit the major food groups including fruits and veggies, lean proteins, and whole grainswithout sacrificing on flavor.When meal planning for an aging adult in particular, try to choose foods with little sugar, sodium and saturated fats. Also look for easily digestible options with key vitamins and minerals like cereals with B12. Keep It SimpleYou dont need to be a professional chef to create a healthy meal plan. Choose recipes that are easy to prepare and require fewer, less expensive ingredients. Foods that you can cook in bulk are the backbone of most meal plans. If youre looking for inspiration, dont hesitate to look online and find pre-existing meal plan menus, like this. Variety and FlexibilityEven though you should establish a solid routine and use simpler recipes when meal planning, this isnt meant to be a prison menu! Cook enough options to keep your palate from becoming bored and try to spread out your more diverse meals throughout the week. If you arent particularly interested in the next item on your menu, you can substitute or change things around. Listen to Your BodyWhile the National Institute of Health does have a recommended calorie intake of 2000-2500 calories per day, ultimately, everyones body is different. In week one of planning if you find yourself hungry between meals, incorporate larger portions into week two. Remember though, as you add more calories, youll need to add more nutrient-rich foods as well to keep your diet balanced. Utilize Outside ResourcesMeal planning ultimately saves time and effort, but its still a commitment in itself with its own unique learning curve. Consult friends and family who have had success in the past, watch videos on social media or speak to a dietitian about what they recommend.If you or an aging loved one is struggling to meal prep because of physical limitations, there are also plenty of outside solutions to that as well. SYNERGY HomeCare has a team of professional, around-the-clock caregivers who are more than capable of helping you prepare meals and get them packed up for the week to come. To learn more about SYNERGY HomeCare and its full suite of services, please call 877-432-2692. 

The JAAs Mollies Meals program delivers over 28,000 meals annually to seniors in the Squirrel Hill, Greenfield, and Shadyside areas. Dedicated volunteers bring nutritious meal options directly to the doors of homebound older adults who are unable to prepare their own meals. In addition to providing a hearty meal, these visits also offer a friendly greeting and an opportunity for connection.In partnership with the Allegheny County Area Agency on Aging, the program ensures that these fresh meals are affordable, thanks to subsidies. Designed to be easily microwaved or frozen for future use, the meals offer flexibility and convenience for the recipients.But dont just take our word for it! Hear from one of our very satisfied customers: I am a relatively active senior but have a difficult time shopping and Im not always motivated to cook for myself. My out-of-town daughter encouraged me to try Mollies Meals. And I am so glad that I did. Now mealtime is a treat! I anxiously await the arrival of my cheerful volunteer who always has an extra minute to visit while she makes sure I am well!  Your meals have truly changed my life and my outlook! I cant thank you enough. PS. My daughter AND my doctor second those words of gratitude!!Mollies Meals isnt just about providing foodits also about the relationships our volunteers build with recipients. These bonds allow our volunteers to notice when something is wrong. For instance, when Chris arrived to deliver Mr. Hs meal, she grew concerned when he hadnt picked up his morning newspaper and wasnt answering his phone. Then, when he didnt answer his door as usual, she contacted the Mollies Meals office. We reached out to his nearby emergency contact who had a key. It turned out Mr. H had fallen and couldnt reach the phone or door. Thanks to our driver, Mr. H was able to get the help he needed. After a few days in the hospital, Mr. H was back on his feet and now wears a life alert button.If you would like to register yourself or a loved one to receive Mollies Meals, or if you would like to become one of our compassionate volunteer deliverers, please call the Mollies Meals office at 412-521-7616.-Sharyn Rubin, MEdDirector of Resident & Community Services

Aging brings changes that can affect how our bodies handle and react to food. As we get older, a weakened immune system makes us more vulnerable to foodborne illnesses. Common infections like salmonella, E. coli, and listeria can be more severe for seniors, potentially leading to hospitalization or even death. Recognizing these risks encourages taking the precautions needed to stay safe.September marks National Food Safety Education Month, making it an ideal time to focus on safe cooking practices.Proper Food StorageStoring food correctly is one of the first steps to ensuring food safety. Keeping foods at the right temperature is vital to prevent bacteria growth. Refrigerate perishable items within two hours of purchase or cooking. Your fridge should be set at 40F or lower, and your freezer at 0F.Organize your refrigerator and freezer to keep raw meats away from ready-to-eat foods like fruits and vegetables. Use clear containers and bags to help identify leftovers, and label them with dates.Different foods have different storage durations. For example, cooked meats can be stored for 3-4 days in the fridge, fresh poultry for 1-2 days, and leftovers for 3-4 days.Safe Food HandlingHow we handle food can also impact its safety. Always wash your hands with soap and warm water for at least 20 seconds before and after handling food, especially raw meat. Use separate cutting boards for raw meats and vegetables. Clean surfaces and utensils thoroughly after each use to avoid cross-contamination.Make sure your knives, cutting boards, and other utensils are clean and in good condition. Replace any damaged items that could harbor bacteria.Safe Food Preparation TechniquesPreparing food safely ensures that harmful bacteria are killed. Each type of food needs to be cooked to a specific temperature to ensure it's safe. For example:Poultry: 165FGround meat: 160FFish: 145FA food thermometer is the best way to check if food is cooked properly. Insert it into the thickest part of the meat and wait for the correct reading. When reheating leftovers, make sure they reach at least 165F to kill any bacteria that may have formed while stored.Additional Tips for SeniorsBesides storage, handling, and preparation, there are more ways to keep food safe. Know the signs of spoiled food. If it smells off, has an unusual color, or mold, throw it out. When in doubt, it's better to be safe than sorry.Wiping down surfaces, cleaning appliances, and regularly emptying the trash will keep your kitchen clean and prevent bacteria build-up.Drink plenty of water and eat a balanced diet to support your overall health. Proper nutrition helps your body fend off potential illnesses.Need Assistance with Meal Planning and Prep?Carers must ensure food safety for seniors to prevent harmful illnesses. By following these simple yet crucial tipsproper storage, careful handling, and correct preparationyou can enjoy safe and healthy meals. Do you or a loved one need help with safe cooking or any other senior care services? Contact Senior Helpers Greeley in Fort Collins, Loveland, Greeley, Wellington, and Longmont to see how we can assist you in living a happy, healthy life call our office today 970-373-3858.