Make friends with your freezer! Cook healthy recipes in bulk, portion them out and freeze the individual portions. When you’re ready to eat them, all you have to do is thaw, heat and enjoy!
Click here to learn more about key nutrients for older adults.
It’s very easy to consume enough protein, even if you don’t cook. Here are some quick ideas:
- Chicken salad made with store-bought roast chicken, fresh chopped vegetables and mayonnaise
- Chickpea and tuna salad made with canned chickpeas, canned tuna, halved cherry tomatoes and lettuce leaves. Make a simple dressing with olive oil, balsamic vinegar and Dijon mustard.
- Wraps or sandwiches made with sliced turkey or ham, store-bought coleslaw and lettuce leaves
- Peanut butter and banana on wholemeal toast
- Apple slices with peanut butter
- Hummus with celery and carrot sticks
- Greek yoghurt with frozen berries and rolled oats
- Cheese and crackers
Probably not. You should try to eat the whole meal in one sitting, but if you can’t, try adding the following foods to your meals for some extra nutrition:
- When you eat the main at lunch time:
- Add a side of vegetable sticks with a spoonful of peanut butter
- Serve your lunch with a milkshake
- Enjoy some custard or ice cream afterwards
- When you eat the soup and dessert for dinner:
- Stir some cream into the soup or top with a dollop of sour cream
- Drizzle some extra virgin olive oil over the top of your soup
- Serve your soup with a slice of cheese on toast
Click here to learn more about your protein needs.
Older people need to eat a lot of protein to stay fit and healthy, so there is no need to worry about eating too much. When you don’t eat enough protein, your body will start to break down your muscles for energy. If you have concerns about your weight, an Accredited Practising Dietitian can help you to understand what is a healthy weight for you.