A Healthy HandfulAs one gets older, it’s important to choose healthy foods and enjoy eating as a social activity that you can look forward to An individualised approach to one’s wellbeing is especially important during stressful times when there have been plenty of eventful, unprecedented changes around us. Our physical, mental, emotional and spiritual wellbeing all need support, and a one size fits all approach is not always helpful. Entering the senior phase of one’s life journey is such a privilege – but it brings with it a range of unique challenges. For some, they’re fortunate enough to have their physical bodies and minds remain strong and vital. While for others physical strength becomes a challenge, and their mental clarity is not what it used to be. Many of the elderly find it increasingly more difficult to cook for themselves – they find themselves on their own after decades of looking after a family – and it becomes just too much work to cook for one person. Despite these individual differences, the common thread among most people in their senior years is that everything is slowing down. In this article I would like to address three easy ways to ensure that eating a healthy plate of food is both affordable and manageable in most circumstances. The first way to ensure that one is eating a balanced meal is to look at your hand – the palm to be precise. A handy little measuring guide is to imagine the piece of chicken, fish, beef, lamb or vegetable protein fitting nicely inside the palm. This general guide will ensure that a person is getting sufficient protein into their body every day. Eating too little protein happens more often as one gets older. For many people it’s due to expense, dental changes or health conditions that make swallowing difficult. However, the need for adequate protein is important for the build and repair work that happens every day on our bodies. Some easy and affordable options to ensure that one is eating sufficient protein is to include scrambled eggs at breakfast rather than cereal. Protein at breakfast is always a good choice as it helps to regulate blood sugars and gives individuals a solid start to their day. Over time, combining protein and a good fat such as butter on a whole wheat slice of toast will provide an added bonus of improved energy. If a nice warm bowl of oats porridge is preferred for breakfast, one can add some protein by mixing in a teaspoon of chia seeds, half a mashed banana and honey to sweeten. Do remember however, to add extra water/milk when you cook the porridge as the chia seeds absorb the liquid and swell. Another idea is to drink a daily smoothie made with raw nuts, half a banana, a three quarter cup of milk of your choice (plant based/nut-based milks can be used), a quarter teaspoon of ground cinnamon and a teaspoon of honey. Blend with two to three ice blocks and you have a delicious, creamy breakfast/lunch or dinner. This recipe makes enough for one adult. An individualised approach to one’s wellbeing is especially important during stressful times when there have been plenty of eventful, unprecedented changes around us. Our physical, mental, emotional and spiritual wellbeing all need support, and a one size fits all approach is not always helpful. Entering the senior phase of one’s life journey is such a privilege – but it brings with it a range of unique challenges. For some, they’re fortunate enough to have their physical bodies and minds remain strong and vital. While for others physical strength becomes a challenge, and their mental clarity is not what it used to be. Many of the elderly find it increasingly more difficult to cook for themselves – they find themselves on their own after decades of looking after a family – and it becomes just too much work to cook for one person. Despite these individual differences, the common thread among most people in their senior years is that everything is slowing down. In this article I would like to address three easy ways to ensure that eating a healthy plate of food is both affordable and manageable in most circumstances. The first way to ensure that one is eating a balanced meal is to look at your hand – the palm to be precise. A handy little measuring guide is to imagine the piece of chicken, fish, beef, lamb or vegetable protein fitting nicely inside the palm. This general guide will ensure that a person is getting sufficient protein into their body every day. Eating too little protein happens more often as one gets older. For many people it’s due to expense, dental changes or health conditions that make swallowing difficult. However, the need for adequate protein is important for the build and repair work that happens every day on our bodies. Some easy and affordable options to ensure that one is eating sufficient protein is to include scrambled eggs at breakfast rather than cereal. Protein at breakfast is always a good choice as it helps to regulate blood sugars and gives individuals a solid start to their day. Over time, combining protein and a good fat such as butter on a whole wheat slice of toast will provide an added bonus of improved energy. If a nice warm bowl of oats porridge is preferred for breakfast, one can add some protein by mixing in a teaspoon of chia seeds, half a mashed banana and honey to sweeten. Do remember however, to add extra water/milk when you cook the porridge as the chia seeds absorb the liquid and swell. Another idea is to drink a daily smoothie made with raw nuts, half a banana, a three quarter cup of milk of your choice (plant based/nut-based milks can be used), a quarter teaspoon of ground cinnamon and a teaspoon of honey. Blend with two to three ice blocks and you have a delicious, creamy breakfast/lunch or dinner. This recipe makes enough for one adult. Comments are closed.
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AuthorShonagh O'Hagan Archives
November 2024
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