On hot summer days, appetites tend to wane—so it’s crucial to make sure seniors are still getting the nutrition they need. Fortunately, making healthy meals doesn’t have to be hard. We’ve come up with an assortment of healthy summer dishes for seniors that are quick and easy to prepare. And if you’ve done any spring gardening activities with your loved one, you can even use fresh veggies grown at home.
A diet rich in plants and healthy proteins has been linked to an increased lifespan by anywhere from several years to a decade. Let’s look at 12 great summer meal ideas that incorporate those benefits and many others.
Sandwiches
Here are a couple of super easy, yet nutritious meals to serve up for dinner or lunch.
Black Bean Burgers
Avoiding meat at least one day per week has been shown to improve overall wellness, boosting kidney, gut, and mental health along with immune health. Homemade black bean burgers make an outstanding meatless meal. Add slices of fresh tomato, salad greens, or slabs of caramelized onion to make your black bean burgers irresistible!
Chicken Salad Wraps
Chicken is packed with lean protein and low in saturated fat. Instead of mayo, try using Greek yogurt for an additional protein boost. Add avocado, tomato, and lettuce to boost the nutrient content. You can also make a barbecued chicken wrap for a dairy-free option.
Seafood
Eating fatty fish like salmon, herring, and mackerel provides Omega-3 fatty acid, supporting heart, bone, and joint health while potentially reducing cognitive decline in seniors.
Salmon Cakes
Salmon cakes served with brown rice and green vegetables like broccoli or asparagus make a great summer meal because they can be enjoyed hot or cold. You can also serve them with rice pilaf or over a salad.
Shrimp Scampi
This light, buttery pasta dish pairs well with your vegetables of choice. And due to their high levels of Omega-3, shrimp have also been shown to improve heart health.
Salads
Try these summery salads as a full meal or a side, adding toppings that are high in fiber for added interest. Plus, fiber has been shown to help mitigate multiple conditions related to aging, like neurodegenerative decline, heart disease, and diabetes.
Pasta Salad
A zesty pasta salad is a great dish to make ahead and serve for several meals. Sliced cherry tomatoes, olives, peppers, cucumbers, and cheese cubes are classic additions. Garbanzo beans, or any bean of your choice, will add protein. Research has linked eating garbanzos to lowered blood cholesterol!
Street Corn Salad
This creamy, slightly tangy salad has all the ingredients of elote—Mexican street corn—but without the cob. It includes grilled corn, mayo, Cotija cheese, lime, cilantro, and smoked paprika, and it can be spiced to seniors’ tastes.
Watermelon Feta Salad
Cubes of juicy watermelon tossed with crumbled feta and shredded mint makes the perfect refreshing summer salad.
Greek Salad
An authentic Greek salad is full of healthy veggies, without any lettuce. Add pita slices and hummus on the side to round it out.
Cold Soups
Try a cooling summer soup as part of a light lunch or dinner. Cucumber dill soup or gazpacho are two delicious options, loaded with both flavor and nutrients.
Breakfasts
Try these easy summer breakfast ideas to start off the day on the right foot.
Yogurt Parfaits
This healthy breakfast requires zero cooking. Simply layer Greek yogurt and berries (or other summer fruits like peaches). You can add granola as well, after grinding it in a food processor if need be. You can also add in chopped nuts, flaxseed, or chia seeds for extra fiber.
Avocado Toast with an Egg
Avocado is packed with nutritious fats and antioxidants. Eggs are considered a superfood as well, supporting brain health for seniors.
Huevos Rancheros
Make a bright, fresh salsa to accompany black beans and a fried egg for classic huevos rancheros. Then, serve over top of a corn tortilla. This makes a great lunch or dinner, too!
Companion Care Supports a Healthy Lifestyle
Companion care can help ensure your loved one is eating balanced, nutritious meals. Share these recipe ideas with caregivers or try them out yourself. In-home care aides can prepare summer dishes like these during their shift. Pair them with a fun hydrating drink, like hibiscus lemonade or iced tea!
Want to learn more about how elder care can benefit your loved one? Schedule a free nurse consultation call today!
