Nutrition is an essential building block for senior wellness. Recent data from the National Council on Aging found that 95% of senior adults are living with some type of chronic condition, followed by nearly 80% of seniors dealing with two or more chronic issues.
The first step on a senior wellness checklist is to keep in touch with a physician. Talking to a nutritionist who specializes in senior nutrition is another action item for the list. Adopting a healthy diet, especially one fine-tuned for senior health, is a necessary step.
For example, eating an anti-inflammatory breakfast can help manage a range of senior health conditions, including chronic pain, gastrointestinal conditions, and even cognitive issues.
Discover anti-inflammatory recipes for senior breakfasts, lunches, and dinners.
Balanced Senior Meals for Breakfast: Light Options
Let’s start with the first meal of the day, a balanced anti-inflammatory breakfast. It’s an excellent way to embrace the day with energy and optimism. Take doctor-recommended supplements with the smoothie, as well; this may include B-complex vitamins, calcium, and vitamin D.
Vitamin C is also an anti-inflammatory vitamin. It’s found in a range of breakfast foods, most notably, orange juice. Seniors may also get vitamin C through most fruits like strawberries, mangos, kiwis, and guava fruit.
Dice up the above fruits and throw them in a blender with some Greek yogurt and fortified milk. This simple smoothie recipe is perfect for light breakfasts or a quick anti-inflammatory lunch.
Oatmeal is the next anti-inflammatory go-to for breakfast. Enjoy it with fresh fruit packed with vitamin C and a glass of orange juice. Keep plenty of granola bars handy for healthy, anti-inflammatory snacks.
Overnight oats are quickly becoming the new oatmeal breakfast.
Simply, fill a mason jar halfway with plain oats. Next, add a helping of fresh berries, and top it off with some fortified milk. Leave it overnight to discover a rich, pudding-like oatmeal packed with anti-inflammatory vitamins and minerals.
Another grab-and-go breakfast item for senior diets is apple slices with almond butter. The almond butter may be replaced with peanut or cashew butter. This light breakfast is also packed with fiber and antioxidants that clean out toxins from the body.
Hearty Anti-Inflammatory Breakfast Ideas
For a more substantial anti-inflammatory meal in the morning, whip up some classic eggs and greens. This meal may also be enjoyed as a lunch or even a side at dinner. Simply, toss a salad with vitamin-rich leafy greens, cucumbers, and cherry tomatoes, and top it off with a fried egg.
Substitute a fried egg for scrambled egg whites for a lighter option.
Tofu is another alternative. This plant-based protein can be prepared like eggs, especially scrambled. Try substituting eggs for tofu in a scramble with anti-inflammatory asparagus, zucchini, and cauliflower.
Anti-inflammatory breakfast burritos are next on the list. These are easy to prepare and a fun way to enjoy eggs. Fry or warm up a whole-grain tortilla and add a scrambled mixture with green peppers, tomatoes, rice, and some avocado.
Healthy breakfast burritos and eggs and greens pair well with anti-inflammatory avocado toast for a hearty meal.
Nutritious Anti-Inflammatory Foods for Lunch
There are plenty of anti-inflammatory meal ideas for lunchtime. Sandwiches are often the first item that springs to mind; they’re also perfect for a quick and hearty lunch for inflammation management.
Stick to healthy whole-grain breads, vegetables, avocado and yogurt as sandwich spreads.
Try a loaded anti-inflammatory sandwich packed with the following:
- Avocado
- Cucumber
- Carrots
- Tomatoes
- Green or red papers
- Ricotta
- Extra sharp cheddar
Enjoy this grab-and-go lunch with a rich, creamy yogurt and fruit smoothie to complete this anti-inflammatory lunch. It also pairs well with apple slices and nut butter.
A tuna and spinach salad is another anti-inflammatory option rich in antioxidants, omega-3 fatty acids, and protein. All three of those vitamins and minerals are recommended for chronic pain diets. The tuna may easily be replaced with salmon or another oily fish rich in omega-3s.
This salad may be wrapped in a whole-grain tortilla for an easy and healthy lunch wrap. Whip up some extra avocado dressing on the side for added flavor. An olive oil vinegarette is another dressing with anti-inflammatory properties.
Chickpeas also add quite a bit of protein to any anti-inflammatory salad or sandwich. It’s a healthy alternative to chicken salad and may be prepared with dill, lemon, celery, and garlic.
Chickpeas are typically prepared and served as hummus, another anti-inflammatory option for lunch. Hummus may be used as a sandwich spread or for dipping vegetables. It’s also served as a side for hearty lunches and dinners.
Anti-Inflammatory Dinners: Healthy Meals for Seniors
Round out senior diet plans with dinners rich in anti-inflammatory proteins, vitamins, and minerals. For starters, chicken is an excellent protein for chronic pain management diets. It’s also not as harsh on the stomach, especially when baked without the skin.
Slice cooked chicken into pieces and put them aside. Next, boil some pasta, drain the pasta, and put that aside while preparing some leafy greens for an anti-inflammatory chicken and spinach salad. This may be served cold the next day with a lemon vinegarette or enjoyed warm as a skillet salad with a creamy, alfredo sauce.
Shrimp is a delicious anti-inflammatory protein perfect for healthy senior dinners. Enjoy it warm or cold with a generous helping of dark leafy greens. This mixture also pairs well with whole-grain tortillas for an easy dinner wrap or taco.
Fight Inflammation With the Right Senior Diet
Healthy meals for seniors begin with nutritious anti-inflammatory foods. Talk to a physician or nutritionist to discover even more balanced meal ideas for older adults, and remember to keep the above recipes in your kitchen. This may be a good time to consider a senior wellness community with a wellness-focused senior meal plan.
The Welstone at Mission Crossing is just that community. Whether it’s serving an anti-inflammatory breakfast or offering senior apartments with kitchenettes, our culinary staff has you covered. Book a tour of our community to learn more about our senior dining program.
Our unique leadership team comprises experienced senior living professionals with a service and community involvement background. From working with charities to spending time with their own aging loved ones, they understand the value of compassionate care.
Contact us to learn more about our thriving community.
