Healthy holiday meal planning for seniors
The MyPlate food guide
Eating healthy during the holidays doesn’t mean you can’t enjoy an incredible feast with your friends and family. As a senior, you may need to adjust your sugar intake or reduce sodium, but that doesn’t mean you have to skip holiday celebrations.
A well-rounded meal means you can sample your favorites without sacrificing your health. Following the
Planning your plate means you can eat a little bit of everything while leaving room for what you love most. It is an easy way to make healthy choices by dividing your plate into specific food groups. Here’s what your plate should look like:
- 50% of your plate should be fruit and vegetables
- 25% should be grains
- 25% should be protein
For seniors, it’s important to be aware of the sugar, saturated fats, and sodium content while also making sure you eat enough protein.1
Main dish
Often the star of the show, protein should only take up 25% of your plate. The traditional Thanksgiving turkey is a great healthy protein. If you skip the skin, turkey is low in fat and calories. Additionally, turkey is rich in iron, potassium, zinc and B-complex vitamins.2 Not only does it taste great, it’s a healthy protein choice.
For seniors, turkey has even more brain benefits. Turkey is part of the MIND diet, also referred to as the Mediterranean-DASH Intervention for Neurodegenerative Delay. Research indicates this diet leads to lower risk for developing Alzheimer’s, heart disease, cancer, and diabetes. 3
Turkey recipes
While turkey may hit the holiday spotlight, this protein serves as a year-round protein powerhouse for older adults.
Vegetarian and vegan options
For those who prefer to avoid meat dishes, look for lentils, beans, and vegetables for a main dish. Lentils in particular provide a high level of protein and are highly versatile.
Sides
Vegetables can be the star on any plate, though some recipes aren’t as healthy as you might think. Look for recipes that focus on the vegetable itself and use spices for flavoring rather than butter, cream, sugar, or marshmallows.
Think about including superfood vegetables which give aging bodies more nutrition. Leafy greens, kale, spinach, and cruciferous vegetables can all be added to soups, salads, or casseroles as the main ingredient. A good source of fiber, dark green vegetables are an ideal source of key vitamins like A, K, and C, as well as antioxidants.4
Recipes for side dishes
No holiday is complete without a table full of side dishes. With a lifetime of cooking experience and recipes, grandparents or older loved ones are a good source to ask about side dishes. Perhaps surprise them with their favorite side dish!
Grains
A quarter of your plate should be grains. Choose whole grains when possible. Holidays are a great time to include whole wheat, brown rice and other grains you might not always use.
Recipes with whole grains
Whole grains contain essential nutritional benefits because they’re filled with fiber, antioxidants, iron, and protein—all of which support better overall health.
Desserts
Sugar has overtaken the American diet for all ages. Sugared drinks, foods with high-fructose corn syrup, and everyday desserts have become commonplace. During the holidays with more baking and parties, desserts and sugar are everywhere!
How much sugar is recommended? The American Heart Association (AHA) recommends the following:
- Women – No more than 6 teaspoons or 25 grams
- Men – No more than 9 teaspoons or 36 grams
How much do Americans consume? On average, 17 teaspoons during a regular day. For seniors, sugar consumption takes on even greater significance.5 With slowing metabolism and physical activity, the body’s ability to handle excess sugar declines.
Healthy dessert recipes
When parties are in full swing, nobody wants to skip dessert! Nothing is wrong with having a small portion of your favorites but consider adding some healthier fruit-forward options to the dessert table this year. Also recognize the greatest offenders like sodas, sugared drinks and candies and limit those choices.
Healthy Holiday tips
- Cut down on the salt when cooking but have it available on the table for those who want more salt. Offering special salt, like Himalayan pink salt or flaky sea salt, gives a fancy touch for those who don’t need to limit their sodium.
- Make substitutions like a pro! There are many quick and proven ways to change recipes to make them healthier.
Read more about healthy substitutions you can make in your recipes. - Vegetable and fruit trays are an easy appetizer that can help balance out a heavy holiday meal.
- Spices are a healthier flavor choice! Fresh spices have more punch so make sure you’re not using your grandma’s paprika from 1989.
- Many recipes are flexible on certain ingredients (like sugar) so if you’re a kitchen guru, test out different options ahead of time. You may be able to cut down sugar or salt significantly without sacrificing flavor.
- Don’t forget to drink plenty of water! Thirst decreases as you get older but that doesn’t mean you don’t need to stay hydrated,6 especially if you’re eating a large meal. If you’re watching your sugar, pay attention to what you drink because many beverages are hidden sources of calories and sugar.7
As you sit down for a holiday meal, you can savor every bite knowing you’ve planned your plate and won’t regret your choices afterwards. Don’t worry if you can’t try everything in one meal! Sharing leftovers is one of the best parts about holiday meals and celebrations.
Sources:
USDA MyPlate Nutrition Information for Older Adults Unlocking the health benefits of turkey | American Heart Association Elder Care in Amagansett NY: 6 Reasons Older Adults Should be Eating More Turkey | Artful Home Care Inc. 8 Anti-Aging Superfoods for Seniors Added Sugars | American Heart Association How to Stay Hydrated: A Guide for Older Adults
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