Eating right is important no matter what age you are. You can feel better, have more energy, reduce the risk of disease and stay healthy by choosing nutrient-rich foods -- whatever your age.
As you get older, eating well becomes more challenging. You need fewer calories and those calories need to be packed with nutrients because your body doesn't absorb them as well. Good nutrition gets even trickier when appetite, medications, conditions, or diseases are factored in.
Boost your health with these quick, delicious, nutrient-rich meals that are packed with good nutrition and are low in calories -- perfectly suited for mature adults.
Nutritious Recipes for Breakfast
Breakfast Taco. Scramble 1 to 2 eggs, top with salsa and a tablespoon of cheese, and serve in a 5-inch whole-grain tortilla or corn taco shell. Eggs are an excellent source of protein, and have only 73 calories each. One egg a day is fine for your heart, according to the American Heart Association. Salsa adds disease-fighting antioxidants found in tomatoes, onions, and peppers -- plus zesty low-calorie flavor.
Greek Yogurt Fruit Parfait. Layer fat-free Greek yogurt with bananas or your favorite fruit. For a healthy dose of fiber, top the dish off with low-fat granola, whole-grain cereal, muesli, or ground flaxseeds. Greek yogurt is an excellent source of calcium, and has twice the protein of regular yogurt. Bananas are available all year long and are a great way to add potassium to your diet.
Blueberry Almond Oatmeal. Whole grains with fruit are a nourishing way to start the day. Prepare oatmeal according to package directions. Add a handful of frozen blueberries while cooking. Top the prepared oatmeal with a sprinkle of cinnamon and toasted slivered almonds. This powerhouse breakfast is rich with cholesterol-lowering fiber, antioxidants, and the protein that will keep you satisfied until lunch time.
Light and Nutritious Lunches
Ultimate Entree Chopped Salad. Start with a base of mixed greens (the richer in color, the more nutritious). Top it with a variety of chopped vegetables such as red peppers, jicama, mushrooms, and carrots. Add some rinsed canned beans, avocado slices, a tablespoon of feta cheese, and drizzle with a flavorful Asian salad dressing. Toss the salad and serve. This vegetarian meal tops the chart in nutrient-rich ingredients. It's packed with fiber, protein, healthy monounsaturated fats, and vitamins A and C. If you prefer animal protein, add a few slices of chicken breast, a hard-cooked egg, or a few shrimp.
Tomato Crab Bisque. Sounds complicated but this soup is a cinch. Saute a chopped onion, red bell pepper, and a few garlic cloves in a little olive oil. Add two 28-ounce cans of low-sodium fire-roasted tomatoes, 2 cups of low-fat milk, and one 6-ounce can of drained crabmeat. Heat thoroughly on medium low (do not boil). This soothing bisque is packed with antioxidant-rich veggies, including lycopene in the tomatoes, and calcium and vitamin D in the milk.
Grown-Up Grilled Cheese Sandwich. Layer thinly sliced pears or apples, your favorite sliced cheese, and basil or sage on some crusty rye bread. Use cooking spray on the outside of both slices of bread and brown lightly on both sides in a sauté pan. The fruit and cheese add fiber, calcium, protein, and important vitamins to your diet. Rye bread is whole grain, and according to a recent study, it may be more effective than laxatives in relieving mild constipation.