Healthy Eating Tips for Seniors in the Summer

As the outdoor temperature rises and the leaves on the trees become greener by the day, the opportunity to find fresh fruits and vegetables peaks. By finding fresh produce at local farmer’s markets and discovering new recipes to try, healthy eating during the summer is more attainable than ever.

But why is it so important — particularly in the summer? The answer is simple. Healthier options like fruits and vegetables are easier to find during this season, making them easier to incorporate into your diet. Whether you’re dining out with friends or grilling at home, here are a few culinary tips to keep in mind.

Eat Breakfast in the Morning

Breakfast is the most important meal of the day at any age, but it’s even more important not to skip breakfast as an older adult. Starting your day with a nutritious breakfast helps you get the right amount of nourishment for your body. This nourishment can be particularly crucial during the summer months, when you become more active as the days get longer and the weather becomes more pleasant.

Nutritionists often cite the positive link between breakfast and a well-balanced diet. Some benefits of eating breakfast include maintaining energy levels, reducing brain fog, improving heart health and lowering diabetes risk.

Options like oatmeal, whole grain toast with avocado or a protein-rich smoothie can provide the necessary nutrients without feeling too heavy. Seniors should incorporate fiber and protein into their diet to support their overall health and digestion.

Snack Smart

Older adults can focus on snacks that are nutritious and easy to eat. Instead of reaching for sugary pastries in the morning, opt for fruits or low-fat yogurt. These choices provide essential vitamins and minerals and assist with maintaining healthy blood sugar levels.

Snacking on nuts, sliced veggies or whole-grain crackers can also be satisfying and beneficial for heart health, making them smart options throughout the day. Avoid snacks that are high in salt or fat, which can increase risks of high blood pressure, heart disease, stroke, Type 2 diabetes and obesity.

Use Portion Control

Don’t cut out all your favorite foods because this could lead to cravings that cause you to binge eat. Overeating sabotages your effort to improve your nutrition. However, you shouldn’t eat whatever you want either.

Find a happy medium through portion control. Managing portion sizes may be simpler than you think, and it’s an effective way for seniors to enjoy their favorite foods while maintaining a healthy diet. If you want to enjoy treats like a slice of pie, balance it with a salad or steamed vegetables.

One easy trick to maintain portion control is to use a smaller plate. Standard-sized portions look small on a regular plate, which may make you feel dissatisfied. Using a smaller plate makes portions look larger and prevents you from overloading your plate with too much food. You can also use measuring cups to help you gauge the right amount of food to eat.

Read Nutrition Facts

Seniors should make a habit of reading nutrition labels, which can be particularly helpful for managing conditions such as diabetes, hypertension and cholesterol. Labels on food packages and menus provide crucial information about sodium, sugar, fats and calorie content.

The Food and Drug Administration provides tips on understanding nutrition facts labels. Understanding facts like serving sizes, daily values and calories can guide you to better choices, like opting for low-sodium soups or sugar-free beverages. Making healthy nutrition choices helps ensure your diet supports your cardiovascular health and overall well-being.

Stay Hydrated

Although staying hydrated is important year-round, it’s especially important during hot summer days when dehydration risk increases. Hydration is essential for older adults because drinking sufficient water helps prevent constipation, kidney stones and urinary tract infections.

Staying hydrated can be difficult for seniors as they’re less likely to feel thirsty. Drinking fluids throughout the day is crucial, even if you’re not thirsty. Water, herbal teas and water-rich fruits like watermelon or cucumber are excellent options to remain hydrated.

Travel With Healthy Snacks

Active seniors in our Independent Living community are often out and about, enjoying the freedom and flexibility to continue living on their terms. Before leaving for the day, pack a healthy snack to take with you to prevent long gaps between eating. Significant breaks between meals might lead to overeating later.

Portable, nutritious snacks like almond butter packets, a small bag of almonds or a piece of fresh fruit can provide a quick energy boost. These options are convenient and beneficial for maintaining stable energy levels and avoiding the temptation of grabbing less healthy snack options while on the go.

Make Fruit Ice Cream

When summer heats up, that’s typically when a person would turn to their favorite ice cream to help cool down. Regular ice cream has added sugar and saturated fat that could increase a senior’s risk of chronic conditions over time when eaten in excess.

Instead, try turning your favorite fresh fruits into ice cream this year. Turning fresh fruits into homemade ice cream is a healthy alternative to traditional ice cream. Blend frozen bananas, berries or peaches with a bit of yogurt or almond milk to create a refreshing and delightful treat.

Fruit ice cream satisfies your craving for something sweet. It also provides additional hydration and nutritional benefits, making it a perfect summer dessert.

At Montereau, we love healthy eating — and we’d love to share a summer meal with you! Contact us at 918-495-1500 to learn more.