Meals for Seniors

January 6, 2020
Healthy Meals for Senior Citizens


How we eat changes over the course of our lifetimes. As our metabolism slows with age, we require less energy to fuel our bodies. This means smaller portions and less caloric intake.

But this doesn't mean that aging adults need to scrimp on nutrition or flavor! Our golden years are an especially important time to focus on brain-boosting meals that will prevent cognitive decline. Some of the healthiest meals for seniors include lean proteins, fruits, vegetables, whole grains, and low-fat dairy. Read on for some delicious and nutritious meal ideas for seniors.

Oatmeal with berries. This meal is chock-full of antioxidants and fiber, making it a perfect start to a senior's day. Add nut butter, sliced almonds, or yogurt for added protein.

Southwest omelet. This savory breakfast is easily customizable based on personal taste. Fold onions, jalapenos, tomatoes, or beans into your omelet and top with salsa and fresh slices of avocado. Swap eggs for egg whites for cholesterol-conscious adults.

Salmon with asparagus. This easy meal for seniors provides lean protein, green veggies, and is super easy to prepare. Use heart and brain-healthy oils to cook with such as olive, avocado or coconut oils and it's ready in 15 minutes. Add rice, potatoes, or other carbohydrate to supplement.

Shrimp and pasta. Whole-grain pasta makes this a guiltless indulgence! Incorporate sauteed tomatoes and/or spinach to add some colorful veggies.

Greek salad. The Mediterranean Diet is known to reduce the risk of Alzheimer's and heart disease and boost brain health. A vibrant Greek salad incorporates all these benefits by serving up a healthy dose of leafy greens, olives, tomatoes, cucumbers, feta cheese and topped with an anti-inflammatory olive oil.

Black bean chili. Primarily a vegetable-based dish, this chili appeases vegetarians and meat eaters alike. This is best enjoyed topped with a little shredded cheese and you can sub plain Greek yogurt for sour cream to cut down on unhealthy fats and up the protein.

These are just some of the many easy meals for senior citizens that can prevent diseases, strokes, and arthritis while promoting brain and heart health. It's vital that seniors understand the importance their diet plays in the aging process but that they can still enjoy every mealtime.


Learn more about how Enlivant communities offer well-rounded and delectable menus for seniors here.