As we age, our dietary needs change. To live a healthy and happy life long into our retirement years, we need to reduce our sodium, sugar and fat intake while making sure we get enough protein. Some of us may find ourselves needing to adhere to special dietary requirement for diseases related to the heart, stroke or diabetes.

Additionally, it turns out we need less calories than we did when we were younger. Older women generally need anywhere from 1,600 to 2,200 calories per day, depending how active they are, while younger women need about 1,800 to 2,200 daily. For older men, the range is 2,000 to 2,800 calories per day, compared to 2,200 to 3,200 calories for younger men.

Learning to eat differently doesn’t mean bland, boring food. You can still enjoy yourself while staying healthy. Creating an eating plan and preparing your meals ahead of time can be a fun weekly activity, and soon you’ll find what works best for you. Most grocery stores now sell pre-cut raw vegetables and fruit to make prepping even easier. Whole, cooked chickens from the rotisserie can also serve as a great meal shortcut. As a bonus, many grocery stores now offer home delivery for those who can’t quite make it in person.

You should always consult your doctor before starting a new eating plan, as you may have special and ever-changing restrictions to adhere to. Below are some simple meal suggestions that are quick and easy, as well a few that can be prepared ahead of time. The key is to keep portions small, use butter and oil sparingly, and be mindful of your specific dietary needs.

BREAKFAST:

• Oatmeal (low sugar if needed) with fresh berries
• Sliced hard-boiled egg, whole wheat toast, and fruit
• “Power toast”: peanut butter, almond butter, or avocado spread on whole wheat toast, with a side of fruit
• Yogurt parfait: yogurt, fruit, and nuts or granola mixed together
• Whole grain waffles

LUNCH:

• Broiled salmon on mixed greens with a light vinaigrette (or find your favorite way to prepare salmon, as it’s full of omega-3 vitamins and is a great protein source)
• Stir-fry vegetables in a small amount of olive oil with a lean protein such as chicken, or use tofu; serve over brown rice or quinoa
• Lentil or other vegetarian soup with wheat roll
• Spinach Salad, lightly dressed
• Turkey (or another lean protein) wrap with lettuce, tomatoes, and any other raw vegetable of your choice, with a cup of soup

DINNER:

• Grilled Salmon with Vegetables
• Sautéed Shrimp and Vegetables
• Rice and beans
• Ground turkey meatballs and whole wheat pasta in light tomato sauce
• Shredded rotisserie chicken salad

These are just a few guidelines to make meals easy, healthy, and most importantly, delicious. If you or your aging loved one are unable to prepare meals at home, we at Greystone are here to help. We now proudly offer personal care services in Tampa, Orlando, The Villages and Daytona. Personal care needs might include housekeeping, grocery shopping, meal preparation and assistance with personal hygiene. For more information on these services and more, please click here.