Aging is a natural process and everyone ages gradually over the years. Our body undergoes a lot of hormonal as well as structural changes after 50. With aging, naturally comes advice from your loved ones about what to eat, for you to stay healthy. It is important for you as a senior citizen to not compromise on nutrient-rich food as this may lead to nutritional deficiencies in your health. But being healthy doesn’t always have to be boring. There are several healthy recipes for seniors that will make you crave healthy food.
It is well established that breakfast is the most important meal of the day, so seniors, do not ever miss out on your breakfast. A healthy breakfast is all you need in the morning to keep you active the whole day.
Here are some easy breakfast recommendations for seniors which are packed with proteins, carbohydrates, and other key nutrients.
- South Indian Breakfast:
Soft, fluffy idlis are one of the best breakfast options senior citizens would love to dwell on. You can try making multi flour idli or moong dal idli or even spinach idli. These are rich in calcium, protein, and iron. These variants of idlis will add a flavor to your breakfast along with keeping you healthy.
- Boost your power with proteins:
Try Ragi Upma which is filled with protein and iron. Eggs are a good option for non-vegetarians. Pancakes are another option that can be eaten as a healthy breakfast. But avoid using refined flour (maida) and instead switch to a variety of others like jowar flour, bajra flour, etc. as a variation and eat it with some freshly prepared mint-coriander chutney.
- Pick up fruits and vegetables:
Choose from the high fiber and antioxidant-rich fruits and vegetables like broccoli, carrots, orange, amla, grapes and limit the addition of starchy food. Turn these veggies into soups with minimal or no amount of spices or eat them in the form of salads. Fruits can be eaten raw or can also be consumed as sugar-free juices.
- Do not miss out on calcium intake:
Include dairy products like yogurt, paneer, buttermilk along with your breakfast. For seniors with obesity issues, low-fat dairy products are available. Get plain yogurt and sweeten it with honey or fresh fruit so you can avoid eating sugary processed yogurts. This helps to absorb your nutrients well and improves your digestion.
- Add some twist to your daily breakfast:
If you eat oatmeal for your breakfast, try making oats poha. It’s not always necessary to eat oats with milk or water. You can add your favorite veggies and even fruits to it.
If you are craving parathas, try making a multigrain paratha. Include 3 grains in your atta and make a stuffed paratha with a filling of cucumber, beetroot, or any other filling of your choice, it is a healthy option not only for senior citizens for everyone in the house.
Enjoy these nutritious breakfast ideas and count yourself in the category of healthy senior citizens. Make the wise pick that suits you best for your age!