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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:
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
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
While turkey may hit the holiday spotlight, this protein serves as a year-round protein powerhouse for older adults.
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.
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
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!
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.
Whole grains contain essential nutritional benefits because they’re filled with fiber, antioxidants, iron, and protein—all of which support better overall health.
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:
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.
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.
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.
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