10 Tips for Optimizing Seniors Wellness through Diet and Nutrition
“You are what you eat” has truly hit home for me as I have seen how simple adjustments in my mother’s diet brought about significant improvements in her health!
For many, the journey to understanding the impact of diet and nutrition on health is a personal one. In my case, it was a journey fueled by the need to support my mother who battles a number of health issues. The lessons I learned through my quest to support my mother’s healing journey have been transformative. The saying “you are what you eat” has truly hit home for me as I have seen how simple adjustments in my mother’s diet brought about significant improvements in her health.
Mama’s Journey | For as long as I can remember Mama effortlessly prepared traditional Jamaican dishes for her family. Whether regular dinners or for special occasions, her meals were hearty, flavorful and delicious. It was difficult to get in the kitchen to help out when she was around. When Mama came to live with us, her culinary skills became the heart and soul of our household. After years of being separated from her delicious cooking, I found myself cherishing every moment spent enjoying her meals. During this period, I learned so much about Mama, including her genuine pleasure savoring "good food." Her favorites always included traditional Jamaican dishes and an array of seafood delights, from succulent lobster to flavorful shrimp and zesty escovitch red snapper.
Before Mama's first health crisis, dietary considerations were minimal, like opting for decaf coffee or using sugar substitutes. The aftermath of her first health scare required significant alterations to her diet, which proved to be a challenging transition for her. Not only did she have to adapt to a new way of eating, but she also grappled with newfound dependence on others for assistance. In response to Mama's health needs, I had the responsibility of revamping her diet and nutrition plan to better suit her specific health needs.
Here are some of the lessons I’ve learned along this journey:
Consult a Nutrition Expert:
Understanding the intricacies of nutrition and diet can be overwhelming, so consultation with an expert such as a dietitian or nutritionist may be a great option. A registered dietitian can help with providing a nutritional status assessment and assistance in developing tailored meal plans, nutrition education and goal setting. Nutritionists are experts in food and nutrition that help with improved health outcomes through changes in eating habits and diets. They can create nutrition plans that take needs, preferences, and budget into consideration. They also can monitor progress. These are great professional resources that may be a great option if you are struggling to manage the ins and outs of diet and nutrition for you or your loved one.
PRO TIP: Some health insurance plans cover the cost for diet and nutrition consultation and other helpful resources to help you on your nutrition journey. Check with your health insurance to see if they provide this service. If not, there are fee for service options are available locally that may work within your budget. For example, these professional consulting services may cost an hourly rate ranging from $50–$200+. Be sure to check out what they offer as well as client reviews to help with your decision.
2. Consult Medical Professionals:
Regular consultation with the primary care physician and specialists is crucial. They can offer valuable information regarding medication interactions, recommend resources, and contribute to a holistic approach to health through diet. They may also make recommendation and referrals specific to you loved one’s needs.
3. Harness the Power of Social Media:
Social media platforms like Pinterest, YouTube, Instagram Reels, and TikTok can be invaluable sources of inspiration and information. Creating dedicated boards on Pinterest for meal ideas and recipes proved to be a great support in my own journey. Experimenting with various recipes discovered online allowed for diverse and enjoyable menu options that also met my mother's health requirements. Make sure you always consult the advice of a medical professional before introducing new things into your loved ones diet that you are unsure about.
4. Identify Staple Recipes:
Create a repertoire of staple recipes. Identifying dishes that align with dietary/medical restrictions and are enjoyable provides a practical and sustainable approach to meal planning. Incorporate these dishes into your weekly/monthly meal plan. Be sure to find a reliable place to save and categorize your recipes (i.e., recipe cards, binder, Pinterest).
5. Plan Meals Ahead:
Meal planning eliminates the perennial dilemma of "what's for dinner?" by providing a structured approach to your culinary endeavors. Whether you plan weekly or monthly, this proactive strategy ensures a consistent supply of nutritious options while saving both time and money. Additionally, it allows you to stock up on necessary ingredients in advance, minimizing last-minute trips to the grocery store.
Don’t forget to incorporate staple dishes in your meal plan, as these familiar favorites can provide comfort and satisfaction for your loved one. Whenever possible, involve your loved one in meal planning to empower them, giving them a sense of control over their dietary choices. Consider creating a meal planning chart to organize your weekly menu, making it easily accessible to both you and your loved one. This visual aid not only streamlines the meal preparation process but also serves as a helpful reference for substitute caregivers. Here is a free weekly meal planning chart.
6. Prepare Meals in Advance:
Preparing meals ahead is a huge time saver and best of all reduces the stress of figuring out what meals to make each day. Meal prep options include batch cooking entrees, soups, and sauces for freezing, or preparing meals for a couple days ahead.
7. Involve your Loved One in Meal Planning and Preparation:
This is a great way to allow your loved ones to feel some level of control over their life (very important for seniors!). They also have valuable insights into their preferences and restrictions, making the meal planning and preparation experience more collaborative. Further, “being a part of the action” can be a therapeutic experience for your loved one as it enhances their social and emotional well being (and yours too!).
Check out my blog Connect to Thrive: Nurturing Social Well-Being in Seniors for more of what I’ve learned.
8. Find Ready-Made Meal Options
Your local supermarket, farmer’s market, Whole Foods, Amazon, etc., can be valuable resources for finding healthy and convenient options tailored to your loved one's diet restrictions. Initially this may require a significant time investment to explore the diverse product offerings, however it is a huge time-saver in the long run. For my mother, ready made sodium-free soups, and meals not only served as a quick and easy meal option but also offered versatility when time is a precious commodity.
PROTIP: Adding personalized touches to the ready-made soups and meals (i.e., fresh herbs, vegetables) can make them more enjoyable.
9. Embrace Meal Delivery Services:
On days when you are tight on time or culinary creativity is lacking, meal delivery services can be a lifesaver. There are so many meal delivery services available that it may take some time to find the one works for you. Services like ModifyHealth, HelloFresh, BistroMD, Green Chef, and Fresh and Easy offer convenient options with carefully curated ingredients. Be sure to scrutinize the ingredients to ensure they align with your loved one’s specific health needs.
10. Patience Really is a Virtue:
Learning the craft of creating health-conscious meals requires patience. In the beginning, it was a challenge to find a balance between meals that my mother actually enjoyed and those that aligned with her health needs. Adapting to a low/no sugar, low/no sodium, low/no carbs, high-iron diet with considerations of medication interactions was no small feat. But as with any learning curve, the key was being patient with myself and my mother as we ventured on this transformative experience together.
Navigating the intricacies of diet and nutrition for health is a journey filled with discovery and adaptation. The key lies in patience, research, consultation with professionals, leveraging online resources, and planning ahead. With a thoughtful and proactive approach, the dining table becomes a place not only for sustenance but for nurturing health and wellness.
