3 ideal breakfasts for seniors

Nutritional needs change throughout life. Older people tend to have less appetite and thirst. They may see their ability to absorb nutrients through the intestinal walls reduced. And they experience a progressive reduction in muscle mass. All these factors must be taken into account when thinking about a suitable diet for their circumstances.

What is a healthy breakfast for seniors like?

Although most nutritionists today don’t like to set rigid rules regarding the number of meals that should be eaten throughout the day or the distribution of food, having reasonable guidelines can be helpful.

Every meal, including breakfast, can contain all three macronutrients in the right proportions. The Harvard University dish is very easy to understand:

A room must be occupied by protein foods (in the vegetarian diet: tofu, textured soybeans, tempeh, seitan, legumes). Another quarter, for food rich in carbohydrates (whole grain rice and pasta, pasta, potatoes, millet, oats, etc). Half, for vegetables.

In addition, the dishes are prepared or seasoned with healthy fats such as olive oil, and throughout the day they take one or two servings of nuts and seeds.

A breakfast that meets these conditions contributes to satisfying the needs of the body in old age:

Proteins for the maintenance of muscles. Carbohydrates as the main fuel for the body and mind. Fiber for intestinal health and well-being. Essential fatty acids for the maintenance of cellular structures, production of hormones, immune agents, etc. Micronutrients, as essential vitamins and minerals so that cells and organs can fulfill their functions.

The best ingredients for a healthy breakfast

Sweet or salt? A healthy breakfast can satisfy both taste preferences. An oatmeal porridge (rich in slow absorption carbohydrates) It is a very complete sweet breakfast option, It can also be enriched with many things:

ground almonds, other nuts or seedsberries or other fruitsYogurt or fresh cheese quark type (protein)Spices like cinnamon, cocoa, vanilla, cardamom, ginger, etc.

In salty breakfasts you can include:

Whole wheat bread, preferably spelled or ryeEggs scrambledaromatic plants and yespicesVegetables

Tips for a healthy breakfast for seniors

Many people Older people don’t feel like having breakfast in the morning. Lack of appetite is often due to dinner being too late or too plentiful.

Therefore, it is recommended have dinner a little earlier (preferably before 9:00 p.m.) and drink moderate amounts.

If you are not hungry in the morning, you do not have to force yourself to eat, but the midday meal will have to be more abundant.

three healthy breakfasts

1. Muesli

Ingredients (for 2 people):

50 grams of whole grain rolled oats 150 grams of yogurt 1 apple, cut into cubes 1 handful of chopped walnuts 1 pinch of cinnamon

Elaboration:

Mix the oat flakes with the yoghurt, the apple pieces and the walnuts. Season the muesli with cinnamon.

2. Strawberry pancakes

Ingredients (for 2 people):

1 handful of strawberries1 egg50 ml of milk, preferably non-dairy1 vanilla pod1 tablespoon of birch sugar, sweetener if needed70 g of spelled flourOlive oil for frying

Elaboration:

Cut the strawberries into small slices. Mix the egg, milk, vanilla pulp and birch sugar in a bowl. Add the flour and strawberries and mix everything. Heat the oil in a pan. Pour a small amount of batter into the pan to make small pancakes. Fry the pancakes until golden on both sides.

3. Spelled bread with hummus, cucumber and aromatic herbs

Ingredients (for 2 people):

2 slices of spelled bread Hummus (enough to generously cover the bread) Cucumber slices, arugula, baby spinach, and chives Aromatics, such as parsley, dill, or mint

Preparation:

Spread the bread slices with hummus. Spread the vegetables over the hummus. Wash the herbs, dry them, cut them into small pieces and sprinkle them generously on the bread slices.