Change in appetite is one of the biggest roadblocks to eating well for older adults. It’s normal to experience changes in appetite as you age. Eating smaller, more frequent meals and snacks throughout the day can help older adults meet nutrient needs.
Choosing nutrient-dense meals and snacks also helps supply your body with what it needs to thrive. Nutrient-dense foods provide substantial amounts of vitamins, minerals, and other nutrients with relatively few calories.
One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy, nutrient-dense food choice.
A 7-day meal plan for elderly nutrition
can help you make healthier food choices.
Here are some easy, nutrient-dense recipes to include in your meal plan.
Tuna Stuffed
Avocados
Older adults (60+) should consume 2-3 1/2 cups of vegetables per day and 3 ½-5 ½ cups of “other vegetables”, like avocados, a week. One avocado counts as one cup. Stuffing an avocado with tuna salad is an easy way to increase vegetable and avocado intake.
To make it, cut an avocado in half and remove the pit. Mix a 5-ounce can of albacore tuna with one chopped celery stalk, 3 tablespoons of Greek yogurt, a squeeze of fresh lemon juice, and any fresh or dried herbs you like. Season to taste with salt and pepper. Spoon the tuna salad on top of each avocado half.
Colorful
Quinoa Salad
This eye-catching salad can be enjoyed on its own or paired with cooked protein, such as chicken, shrimp, fish, steak, or an over-easy egg. Start by cooking 1 cup of quinoa according to package directions or microwave frozen pre-cooked quinoa.
Let the quinoa cool slightly. Toss with ½ diced red onion, 1 seeded and chopped orange bell pepper, ½ cup halved cherry tomatoes, one 15-ounce can drained and rinsed black beans, and 1 diced avocado. Stir in a handful of fresh chopped cilantro, the juice of a lime, and 2 tablespoons olive oil. Season with ½ teaspoon ground cumin, plus salt and black pepper to taste. Serve warm or cold.
Turkey and Swiss
Avocado Wedges
Avocados are nature’s treat and an easy-to-grab snack. For a quick snack, peel and slice half of an avocado into wedges. Wrap a slice of turkey deli meat and a slice of Swiss cheese around each wedge. Serve with mustard or your favorite salad dressing for dipping.
Green Elvis
Smoothie
When you have leftover avocado, peel and cut the flesh, then freeze it to use later in a fruit smoothie. This recipe is a green version of a peanut butter banana smoothie. Blend 1 cup of your choice of milk with ⅓ of a frozen avocado, a medium banana, a handful of spinach, 2 tablespoons of peanut butter, 2 tablespoons of ground flax seeds, a sprinkle of cinnamon, and a handful of ice for a refreshing snack.
Eating a nutrient-dense diet helps support total body wellness throughout the lifespan. It’s never too early or too late to eat better. Recommendations to eat more fruits and vegetables (like avocados) are consistent across the lifespan, from childhood to older adulthood.
