10 Best Holiday Meals for Seniors

10 Best Holiday Meals for Seniors - MalaysiaCaregiving Support

10 Best Holiday Meals for Seniors

Prepping for the holidays? Here are 10 simple holiday meals for seniors with different preferences, health conditions and dietary requirements.

Feeling like celebrating good times with the family? You are definitely not alone. However, you might be scratching your head over what you should prepare, especially to cater for senior members of your family, who may have different preferences, health conditions and dietary restrictions to consider.

No need to fret, what we have here is a list of 10 holiday meals that will definitely meet their needs, while also making for a festive meal that they can definitely enjoy. We will also have some handy tips to keep in mind when making meals to meet specific health and dietary needs.

Low GI Option for Diabetics

Preparing meals fordiabeticsrequires careful consideration. Rest assured that you won’t have to skip family favourites, but it is still important to keep track of foods and where they lie on the glycaemic index (GI). Careful planning will also be needed so that they are not overloaded unnecessarily. Plan ahead for the meals you intend to prepare, and be sure to balance out their dietary needs throughout the entire day. Substituting ingredients with healthier alternatives is also a smart way to better manage diabetes.

You should include at least one low GI food per meal, and keep portions small enough that they satisfy your loved one while also maintaining optimal blood glucose levels. Once the food is served, make sure they take their time to eat while chewing their food. Chewing food thoroughly prevents overeating and promotes better digestion and absorption. Avoid drinking water in between bites, as it dilutes your enzymes, making it harder to break down your food.

Healthy Fried Rice

Serves 4 people

Ingredients:

  • 150g lean chicken meat
  • 2 garlic cloves, finely chopped
  • 10 g ginger, finely chopped
  • 1 stalk spring onion, finely cut
  • 1 egg, beaten
  • 2 egg whites, beaten
  • 2 tbsp coconut oil (or a healthier substitute)
  • 600g whole grain rice, cooked
  • 100gkailanstalk, blanched and cut into small cubes
  • 1 tsp sesame oil
  • Salt & pepper, to taste

Direction:

  • Heat the oil in a wok till hot. Add the garlic, ginger and fry till light golden brown.
  • Pour the eggs into the wok then stir quickly to scramble.
  • Lower the heat and stir in the rice and kailan stalk. Add salt and pepper seasoning to taste.
  • Turn up the heat and stir-fry for another 2-3 minutes.
  • Add the crabmeat and sesame oil. Stir-fry for 1-2 minutes.
  • Transfer to a serving dish. Garnish with spring onions.
  • Serve immediately.

You can find more diabetic-friendly recipes fromMayo ClinicandHealthHub.

Hypertensive-Friendly Meal

The DASH diet, DASH being an abbreviation ofDietaryApproaches toStopHypertension, is a flexible eating plan that is suitable for those with high blood pressure. This is done by reducing sodium intake while increasing potassium, magnesium and calcium rich foods, which help reduce blood pressure.

The DASH diet emphasises eating more vegetables, fruits, and whole grains, and incorporating fat-free or low-fat options. There is also an inclusion of whole grains, fish, poultry and nuts, while reducing red meats, sweets, soft drinks and other sugary delicacies. You will need to tailor the DASH diet to your loved one’s dietary requirements; a dietitian can help you with planning this. They may set a maximum sodium intake limit, starting at, for example, 2,400 milligrams of sodium per day – that’s equal to a teaspoon. As your loved one becomes more accustomed to the diet, the sodium intake can be reduced to 1,500 milligrams per day, or whatever value the dietitian thinks is best.

Indian Chicken Salad

Serves 4 people

Ingredients:

  • Salad

  • 4 x 170g skinless chicken breast fillets

  • 2 little gem lettuces

  • 200g frisée lettuce

  • 200g cooked green beans

  • 2 tbsp chopped fresh mint

  • Marinade

  • Juice of 1 lemon

  • 100ml low-fat natural yoghurt

  • 2 tbsp chopped fresh coriander

  • 2.5cm root ginger, peeled

  • 2 garlic cloves, crushed

  • 1 tbsp garam masala

  • ½ tsp cayenne pepper

  • 1 tbsp rapeseed oil

  • Dressing

  • 1 large raw beetroot, peeled and cut into large chunks

  • 100ml low-fat natural yoghurt

  • Juice of ½ lemon

  • Pinch of ground cumin

  • 1 garlic clove, crushed

  • Black pepper

Directions:

  • Mix the marinade ingredients and pour over the chicken in a bowl. Cover with cling film and leave to marinate in the fridge overnight if possible, or for a few hours.
  • To make the dressing, juice the beetroot in a juicer and heat the juice over a hob until the volume is reduced by half and the juice becomes syrupy. Allow to cool.
  • Once cool, add the yoghurt, lemon juice, cumin and garlic to the beetroot juice and season with black pepper.
  • Heat a grill pan and when hot, remove the chicken from the marinade, brush with oil and cook the chicken until browned and lightly charred.
  • Place the lettuce leaves, green beans and mint in a bowl, add some dressing and toss. Slice the chicken and arrange on top. Sprinkle with mint leaves.

Soft Foods for Seniors with Swallowing Difficulties

For seniors with swallowing difficulties, ordysphagia, it can be hard to make sure they receive the adequate amount of nutrients their body needs, while also making sure that they are able to take in foods with as little difficulty as possible. Being mindful of this requires constant attention, since they may not be able to properly care for themselves where eating is concerned.

Asoft food dietis recommended for seniors with this medical issue. Depending on the condition of their dysphagia, you will need to tailor their diet to one of the four levels of the dysphagia diet:

  • Level 1 — Dysphagia-Puréed: uniform texture, pudding-like, requires a minimal chewing ability
  • Level 2 — Dysphagia-Mechanically Altered: cohesive, moist, semisolid foods, requires some chewing
  • Level 3 — Dysphagia-Advanced: soft foods that require more chewing ability
  • Regular: all foods allowed

Chocolate Avocado Pudding

Serves 2-4 people

Ingredients:

  • 2 large ripe avocados, peeled, pitted and cubed
  • ½ cup cocoa powder
  • ½ cup brown sugar
  • ½ cup coconut milk
  • 2 tsp vanilla extract
  • 1 pinch ground cinnamon

Directions:

  • Blend avocados, cocoa powder, brown sugar, coconut milk, vanilla extract, and cinnamon in a blender until smooth.
  • Refrigerate pudding until chilled (approximately 30 minutes).

Food and Cancer

Persons with cancer will require special attention in their dietary requirements, especially when the disease and the treatment options can exert a physical toll on their body; you might recall times when your loved one simply had no desire to eat. Nevertheless, the body still needs sufficient calories and nutrients to stay strong. Adjust meal times accordingly depending on how they feel. Make sure they eat when they feel hungry, and reduce portions if they struggle with eating. Healthy snacks (yoghurt and soup, for example) can also be effective energy and mood boosters.

Cancer survivors will also need to care for themselves even after the cancer is gone. Improving your loved one’s long-term health will definitely be on the cards, and the standard recommendations will still apply: regular exercise, balanced meals, and reduced alcohol and tobacco intake. A healthy diet can go a long way to prolong the life of cancer patients and cancer survivors, as well as gradually improve their overall health.

Chinese-style Chicken Stew

Serves 2 people

Ingredients:

  • 2 tbsp Olive oil
  • 1 Onion, peeled, sliced thinly
  • 1 Green chilli, deseeded, sliced
  • ½ tsp Ginger paste
  • ½ tsp Garlic paste
  • ½ inch Piece cinnamon (optional)
  • ¼ tsp Black pepper powder (optional)
  • 2 Chicken drumsticks with thigh, washed, drained, skin removed, cut into 4 pieces
  • 1 cup water
  • 1 Potato, peeled, cubed
  • ½ Carrot, peeled, cubed
  • ½ cup Coconut milk
  • Salt to taste

Directions:

  • In a saucepan, heat oil and fry onion slices until tender but not brown.
  • Add green chilli, ginger and garlic and continue to fry for 2 minutes until fragrant. Add spices.
  • Add chicken and fry for another 2 – 3 minutes. Add salt and pepper to season.
  • Add water, potatoes and carrot. Cover and cook until meat and vegetables are tender. Lower the flame, add coconut milk and stir well.
  • Remove from the stove and serve with bread or rice.

Simple Assembly for Persons with Dementia

Dining may be a problem if your loved one has dementia. They may find it difficult to use cutlery like you normally would, they might not be finishing the food on their plate, or are unable to make decisions on what to eat.

You should make a point to slowly guide them through mealtimes and helppromote their independence. You can help by offering them a choice between two foods, so as to make it simpler for them to come to a decision without making it demanding. Be sure to observe them during mealtimes in case there might be a change in preference: do they still like this? Are they eating that? Can they still hold their cutlery? Take note of these changes and adapt accordingly; talk to them and help them if needed, and be mindful of their reactions.

Involving them in food preparation is also worth the time. This is a good opportunity to engage the person, stimulate their interest and appetite (especially if they have a low appetite on most days), and help them to re-learn skills and build their self-esteem. Start with small tasks that are easy to pick up, teach them the methods, and then slowly guide them until they can do it on their own. Help them feel comfortable in the kitchen and at the dining table; it can go a long way to help them focus on meals and enjoying it.

Simple Vegetable Salad

Serves 4 people

Ingredients:

  • 1 ½ cup julienned carrot
  • ½ cup julienned red bell pepper
  • 1 ½ cup julienned bok choy
  • ½ cup julienned yellow onion
  • 1 cup thinly sliced red cabbage
  • 1 ½ cup thinly sliced spinach
  • 1 tablespoon thinly sliced cilantro
  • 1 tablespoon minced garlic
  • 1 ½ tablespoons chopped cashews
  • 1 ½ cups snow peas
  • 2 tsp toasted sesame oil
  • 2 tsp low-sodium soy sauce

Directions:

  • Rinse all vegetables under cold running water; let it drain.
  • Julienne (cut into very thin strips like matchsticks) the carrot, pepper, bok choy and onion.
  • Chiffonade (cut across grain into very narrow strips) the cabbage, spinach and cilantro.
  • In a large bowl, toss together the cut vegetables, garlic, cashews and snow peas. Drizzle sesame oil and soy sauce over the salad. Toss again to combine.
  • Serve.

Diet Suggestions for Gout

A gout diet is oriented to help reduce uric acid levels in the blood. While it is not a cure, it can be beneficial in reducing the risk and severity of gout attacks and slows damage to the joints. It is also used to help manage your loved one’s weight, promote good eating habits, and avoid foods that can increase uric acid. A gout diet will typically have more vegetables, fruits, seafood, lean meats and whole grains, as well as requiring regular glasses of water in place of sweet beverages and alcohol.

Chicken and Vegetable Fried Rice

Serves 4 people

Ingredients:

  • 8 oz chicken breast (diced)
  • 1 medium onion (diced)
  • 1 medium zucchini (diced)
  • 1 ear corn (kernels removed)
  • 1 cup green peas
  • ½ cup edamame (shelled and cooked)
  • 2 cups broccoli (cooked and cut into small florets)
  • 1 egg
  • 2 cups leftover brown rice (preferably cold)
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce (low sodium)
  • 1 tbsp rice wine vinegar
  • 1 cup scallions (minced)

Directions:

  • Heat a wok or large pan over medium-high heat and season with cooking oil (Save the sesame oil calories to finish the dish vs. using them to cook the ingredients; it helps reduce calories and does not change the flavour).
  • Saute chicken breast for about 4 minutes per side. No need to move the chicken constantly – let it brown and gain flavour.
  • Once cooked, remove from pan and reserve.
  • In the same pan, add onion and zucchini; cook for 3-4 minutes.
  • Add corn kernels, peas, edamame and broccoli.
  • Stir fry for about 2 minutes to heat.
  • Move the veggies to the perimeter of the pan and in the middle, add the egg.
  • Using a wooden spoon, quickly stir the egg to scramble.
  • Add the reserved, cold brown rice, cooked chicken and sesame oil. Stir well to distribute the oil and spread the rice and veggies all over the pan.
  • Walk away from the pan and let the ingredients brown a bit.
  • After about 2 minutes, stir and let sit for another 2 minutes to brown.
  • Add soy sauce, rice vinegar and scallions. Stir well and serve.

Safe Meal for Chronic Kidney Disease (CKD)

If your loved one has CKD, their diet needs to be adjusted to have reduced-sodium or salt intake, while also balancing their intake of protein, potassium, phosphorus and water. The right balance of nutrients is needed to make sure your kidneys can function properly while reducing the risk of aggravating symptoms. Too much potassium, for example, can eventually lead to heart complications. Fresh foods and meals you can make yourself are more ideal than eating out, especially when you do not know the nutritional and calorie content of these foods.

It is also advisable to seek nutritional advice from a professional dietitian so as to help you plan meals accordingly and with your loved one’s needs and preferences in mind.

Santan-free Chicken Rendang

Serves 4 people

Ingredients:

  • 220g boneless chicken breast (raw), 1/2 cut into bite-size pieces
  • Blend the following ingredients until fine:
  • 1 cup shallot
  • 4 cloves garlic
  • 3 whole fresh red chillies
  • 1-inch ginger
  • 2 sticks lemongrass
  • 1-inch galangal
  • 1 inch ground turmeric
  • 15 cm x 1 pc turmeric leaves, slice finely
  • 5 cm x 3 pcs kaffir lime leaves, sliced finely
  • 2 tablespoons cooking oil
  • 1⁄2 cup water
  • 1⁄4 teaspoon salt (optional)

Directions:

  • Heat oil in a heavy bottom pan or a pot. Sauté the blended spices for a minute or until fragrant.
  • Put the chicken and water in the pan or pot, and stir over medium heat and bring to a boil.
  • Reduce heat to a simmer and cook until the gravy thickens. Add turmeric leaves and kaffir
  • lime leaves. Continue to cook until the meat becomes tender and the gravy reduces to the desired thickness.
  • Add salt (optional) in individual portions during mealtime. Serve hot.

Heart-Healthy Recipe

Adopting healthy habits is important if your loved one has heart disease, or is at risk of it. It is recommended that you keep track of theircalorie counteach day. You can do this by either counting the actual calories in foods and adjusting accordingly, orlimiting how much and how oftenyour loved one eats. Remove foods with trans fats from meal plans, and make a point to reduce other fats as well, as they can end up raising cholesterol levels in the blood. Cutting down on sugar and salt also helps keep blood pressure at optimal levels.

TheHealthy Platedistribution can help with making sure your loved one gets a balanced amount of nutrients. The general rule is to have one quarter of the plate with whole grains, one quarter with protein, and half the plate filled with fruits and vegetables.

Seafood Brown Rice

Serves 4 people

Ingredients:

  • 1 tbsp cooking oil
  • 4 cloves garlic
  • ½ onion
  • 40g mushrooms
  • 120g frozen unsalted corn
  • 1 cup brown rice
  • 1.5 cups water and low-fat milk mixture (50/50)
  • 100g salmon
  • 8 pcs prawn
  • 2 Slices Cheese (reduced fat)
  • Black pepper, to taste
  • Italian Mixed Herbs, to taste

Directions:

  • Warm up the rice cooker.
  • Fry the minced garlic, onion and mushroom till fragrant.
  • Add soaked brown rice, frozen unsalted corn and water & low-fat milk mixture into the rice pot.
  • When rice is about 90% cooked, add the salmon and prawns and leave them to cook fully.
  • Add cheese, and flavour with black pepper and mixed herbs.

Addressing Arthritis

A balanced diet, such as theMediterranean diet, can help fight off inflammation and improve arthritic symptoms. Foods such as fatty fish rich in omega-3, garlic, dark green leafy vegetables and ginger are all rich in nutrients that are beneficial to your loved one’s body. Omega-3, for example, has potent anti-inflammatory effects and decreases joint pain intensity, among other health boons.

There are studies that have shown the Mediterranean diet is an effective diet plan that helps reduce blood pressure, reduce inflammation, reduce the risk of heart disease, and is beneficial to long term health. It emphasises aplant-based meal planconsisting of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices.

Caesar Salad with Grilled Chicken Wrap

Serves 2 people

Ingredients:

  • 8 ounces grilled chicken, thinly sliced
  • 6 cups curly gai choy, cut into bite-sized pieces
  • 1 cup cherry tomatoes, quartered
  • 3/4 cup finely shredded Parmesan cheese
  • ½ coddled egg (cooked about 1 minute)
  • 1 clove garlic, minced
  • 1/2 teaspoon Dijon mustard (or other condiments of your choice)
  • 1 teaspoon honey or agave
  • 1/8 cup fresh lemon juice
  • 1/8 cup olive oil
  • Salt and freshly ground black pepper
  • 2 flatbreads or large tortillas/wraps

Directions:

  • In a bowl, mix together half of a coddled egg, minced garlic, mustard, honey, lemon juice and olive oil. Whisk until you have formed a dressing. Season to taste with salt and pepper (be sure to account for salt intake).
  • Add the kale, chicken and cherry tomatoes and toss to coat with the dressing and ¼ cup of the shredded parmesan.
  • Spread out the two lavash flatbreads. Evenly distribute the salad over the two wraps and sprinkle each with ¼ cup of parmesan.
  • Roll up the wraps and slice in half. Eat immediately.

Eating and IBS

Irritable bowel syndrome (IBS) can be problematic for senior citizens. They may be feeling stressed, which is one way IBS symptoms can occur. Otherwise, there may be foods that can trigger IBS symptoms, or make them worse, so tailor their diet with foods that are high in fibre, and low on gluten and FODMAPs, which are carbohydrates that are difficult to digest. Take note of foods that could potentially trigger your loved one’s IBS; speak to a dietitian if you might need help with crafting a suitable meal plan.

If your loved one has IBS characterised by constipation, a high fibre diet can help make stools softer and easier to pass. If it is IBS with diarrhoea, they can still have fibre-rich foods, but go for those with soluble fibre; some examples include oats, beans, apples and peas. Be sure that they also have plenty of water to drink as well.

Low FODMAP Red Pepper Pesto Pasta

Serves 4 people

Ingredients:

  • 400g gluten-free pasta
  • 100g pine nut
  • 3 roasted red pepper, roughly chopped
  • 25g Parmesan, or a vegetarian alternative, plus extra to serve
  • 1 tbsp garlic infused oil
  • Large pack basil, plus a few leaves to serve
  • 2 tbsp extra virgin olive oil
  • 50g lactose-free cream

Directions:

  • Cook the gluten free pasta following pack instructions. Meanwhile, toast the pine nuts in a dry pan for a few mins.
  • Add half the pine nuts to the small bowl of a food processor or a hand chopper, along with the red peppers, Parmesan, garlic-infused oil, basil, oil and some seasoning. Whizz to a paste, adding a splash of water from the pasta if it is a little dry.
  • Drain the gluten-free pasta, reserving a cup of the cooking water. Return the gluten free pasta to the pan and set over low heat.
  • Add the pesto, lactose free cream and 3-4 tbsp of the reserved pasta water, then stir until the lactose free cream has melted, adding a splash more pasta water if the sauce needs thinning.
  • To serve, crush the remaining pine nuts and scatter over the gluten free pasta with a few more basil leaves and some extra Parmesan.

If you think you might have some trouble juggling festive preparations and caring for your loved one, is ready to help you. If you might need help with your loved one’s meal prep, eating and drinking, or general care provision, our trained care professionals are able to providecompanionship, nursing care, night caregiving, home therapy and more, while ensuring you have time to prepare for the coming festivities.

Provide the best care to your loved one today! Fill up the form below for a free consultation with our Care Advisory team.

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