What are your mom’s dietary needs? Have you asked her doctor lately? Many older adults are told to start making changes to help with chronic health issues or to stop gaining as much weight after menopause or retirement.
The holidays often lead to family gatherings. This year, make sure the meals and snacks you’re preparing match your mom’s dietary needs. Here are some tips for making that happen.
Cut the Salt
Lowering sodium intake is a good choice to make at any age. Instead of loading your favorite family recipes with salt, use citrus fruit zest and juice, fresh herbs, and spice blends for flavoring.
Instead of loading a favorite stew with salt, you could use fresh thyme, orange zest and juice, garlic, and black pepper with salt-free beef bone broth. You won’t miss the salt.
Avoid Added Sugar
Table sugar is another item that older adults are often advised to limit. If your mom is diabetic, added sugar is especially important to limit.
You could make brownies using cocoa powder, pureed cherries, white wheat flour, eggs, and vanilla. The cherries add sweetness and a lot of nutrients that are often missing from baked treats. Banana puree is another alternative.
Instead of your mom’s favorite peanut brittle, you could make a batch of honey-roasted walnuts. If she loves date bars, make them without added sugar by cooking down dates in some apple cider and making the crumb topping with finely ground nuts, old-fashioned oats, cinnamon, and pea milk half and half.
As they do have natural sugars, your mom still needs to eat them in moderation, but they’re better for her than treats laden with table sugar. Ask her doctor for advice on what she needs to avoid most.
Limit Saturated Fat
When possible, avoid frying items. If you have to, use avocado oil in moderation. Spray avocado oil is a suitable replacement for peanut or corn oil. Aim for leaner cuts of beef, lamb, or pork to lower your mom’s fat intake. Serve fish as much as you can during the holidays.
Boost Fiber Intake
Fiber is important as you age as it can help prevent constipation and helps with blood sugar and cholesterol levels. Instead of white bread, make or buy whole-grain bread. Check the label for added sodium and sugar. Sprouted grain bread is hearty and filling, which is a great option if your mom is trying to keep her weight down.
Instead of white rice as a side, make quinoa or barley pilaf. Your mom can trade her favorite packaged oatmeal for homemade oatmeal with nuts, seeds, cinnamon, and chopped apples for sweetness.
When the holidays are over and family gatherings slow down, is your mom alone and lonely? Home care assistance services ensure she has the support she needs to complete daily chores, eat healthy meals, and get to stores, medical offices, and area businesses.
To arrange home care assistance, you simply need to reach out to an advisor. You’ll learn more about prices, schedules, and services with one quick call.