Healthy Summer Fare
Keep your elderly loved one connected to summer eating traditions with popular warm weather fare. Many summer foods are nutritionally dense and help your senior get the vitamins and nutrients he/she needs to remain healthy.
Watermelon is a healthy summer fruit to enjoy.
Watermelon
Try eating watermelon. Watermelon is low in fat and contains more lycopene than any other fresh fruit or vegetable. Lycopene is an antioxidant that has been shown to combat certain forms of cancer and heart disease. Watermelon is also packed with potassium, which is great for seniors suffering from potassium deficiency, or hypokalemia. Watermelon also contains significant amounts of vitamins A, C, and B6.
Deviled Eggs and Egg Salad
Eating eggs is a good way to get protein. Eggs also contain many essential vitamins and minerals, including vitamins A, D, E, B6 and B12. And, it’s not just egg whites that contain health benefits. Egg yolks contain choline, lutein and zeaxanthin, nutrients essential for good eye health. Try swapping out the mayonnaise with Greek yogurt for a tangier, low-fat spin on classic egg recipes.
Coleslaw
No summer meal is complete without crispy, colorful slaw. Some like eating it tart, while others enjoy eating it sweet or creamy. Regardless of your preference, coleslaw is an excellent source of dietary fiber. Cabbage, the primary ingredient in most slaw recipes, is rich in vitamins C and K as well as cancer-fighting antioxidants. It also helps reduce inflammation in the body. Try adding shredded carrot, red cabbage, broccoli stalks, radishes, bell peppers or jicama. Even apples can go in slaw!
It can be tough eating enough fruits and vegetables. Growing older can make proper nutrition even more difficult. Here are some tips to get the most out of summer’s bounty of fruits and vegetables.
Throw some fresh veggies on the grill with your protein.
Shop Farmers’ Markets – Get out. Walk about. Take home some fresh fruits and vegetables
Use Herbs – Add dill, thyme and rosemary to vegetables. They are packed with flavor and nutrition. You can grow them at home, too, and have fresh herbs at your fingertips all summer.
Get Grilling! – Marinate meats and veggies in plastic bags then toss on the grill!
Freeze Fruit – Don’t worry about overbuying fruit at the farmer’s market. Fruit freezes beautifully! Pack ziploc bags with fruits like strawberries and blueberries for snacks or a morning smoothie.
Are You Hydrated?
Some medications cause dehydration including blood pressure and anti-depression medications. Seniors feel thirst less strongly than younger people and may have a more difficult time getting up on their own to get a glass of water or may forget to due to dementia.
Water is needed to transport nutrients to your cells and transport waste out of the body. … In order to move and flex your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp. Other symptoms of dehydration are lightheadedness when standing, heart palpitations, nausea and weakness.
Stay hydrated when the temperature rises.
You may have heard that it’s necessary to drink eight 8 oz. glasses of water per day. That may not be necessary because of certain medications you may be taking which retain water. Also fruits and vegetables contain fluids which keep you hydrated.
HAPPY FOURTH OF JULY!
Comments are closed.