Food for Thought

It’s always important to eat well, but do you know that dietary requirements change as you get older? Gary, Revera’s National Director of Culinary Programs, offers some of the nutrition tips that he follows, and that can help you to make smart food choices and make meals enjoyable in your own kitchen.

Add flavour, not salt: As you age, you start to lose some sense of smell. This affects the way you taste food. When cooking for seniors, Gary knows it’s important to bring out the flavour without simply using more salt. Adding fresh herbs or herb pastes, spices in moderation, and other concentrated flavours (like citrus juice or mustard) can liven up any meal.

Freshen up: Purchase more fresh foods, not processed. These always have less “bad stuff,” says Gary, like sodium, corn sugars, fats and preservatives.

Consider the texture: Some seniors have trouble chewing tough foods. Try slowly braising meats instead of grilling or baking. Pounding chicken or pork with a mallet before cooking can tenderize meat, making it easier to chew.

Don’t forget your veggies: People who eat more vegetables as part of an overall healthy diet are likely to reduce their risk of some chronic diseases. Vegetables provide vital nutrients for your body’s health and maintenance. “Many seniors prefer to have one or two separate types of vegetables on their plates instead of a mix or medley,” advises Gary. Steam or boil vegetables in lightly salted water until they’re done the way you like.

Watch portion sizes: Seniors need fewer calories and tend to eat smaller meals. Serving them large portions can actually decrease their appetite. An example of an ideal portion for seniors: 3-4 oz. of chicken, fish or meat; two spoonfuls of rice, pasta or mashed potatoes; and one cup of vegetables. Try this for a few weeks, and you could help lower blood pressure and cholesterol and improve the way you feel.

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