Eating Well in Assisted Living: A Guide to Nutrient-Rich Meals
Nourish Your Body
Living in an assisted care facility doesn’t mean you have to compromise on the quality of your meals. In fact, it’s essential to maintain a balanced and nutritious diet to support your overall health and well-being. Whether you’re new to assisted living or a long-time resident, here are some tips to help you make healthy food choices within the facility’s dining options.
1. Familiarize Yourself with the Menu
Start by getting acquainted with the menu. Most assisted living facilities provide residents with a variety of meal options, including different courses and dietary accommodations. Ask for a copy of the menu or check if it’s posted in a common area or online. Take some time to review it and identify healthier choices.
2. Prioritize Fruits and Vegetables
One of the cornerstones of a balanced diet is plenty of fruits and vegetables. Try to incorporate these into every meal. Look for salads, steamed or roasted vegetables, and fresh fruits. These options are typically rich in vitamins such as B vitamins along with vitamin A, C, K and E. These vitamins are important in supporting a healthy immune system, maintaining bone strength and blood circulation. You can also find a healthy dose of minerals such as potassium, calcium, iron, and magnesium, all of which are essential for maintaining muscle strength, nerve function and heart health.
3. Opt for Protein
Protein is vital for many things! Its most commonly known for maintaining muscle mass and overall strength however, did you know that protein also helps to repair injuries, heal cuts or wounds, increase your energy levels, maintain your weight, balance your hormones and increase bone strength? Choose protein sources like grilled chicken, fish, eggs, or beans with every meal. If you have dietary restrictions, such as needing soft or cut-up foods, ask the kitchen staff for help with suitable options.
4. Mind Your Portions
It’s easy to overeat when portions are generous and the food is delicious! Pay attention to portion sizes, and don’t hesitate to ask for a smaller serving if you’re concerned about overindulging. Many facilities are happy to accommodate your preferences.
5. Control Sodium Intake
If you have medical conditions such as high blood pressure, you may want to speak with the dietitian to learn ways on reducing your sodium (salt) intake. While dining in an assisted living facility, be mindful of foods that may be high in sodium, such as fried foods, packaged snack food items, canned soups, and pre-made frozen dishes. Opt for lower-sodium alternatives when available- choosing a grilled or baked protein source with a vegetable as a side is always a great option. You can also feel free to ask the dining staff for help navigating lower salt options- they are there to help you!
6. Stay Hydrated
Proper hydration is essential for everyone, but it’s particularly important as we get older and our bodies change. Make sure to drink enough water throughout the day. If you have difficulty remembering to hydrate, consider setting reminders on your phone or tablet or asking a staff or family member for help! Some additional ways to stay hydrated are drinking decaffeinated tea, having soup, and increasing fruit and vegetable intake.
7. Speak Up About Dietary Preferences
Don’t hesitate to communicate your dietary preferences and needs with the kitchen staff. They are more than willing to accommodate special requests or restrictions, whether it’s for medical reasons, personal preferences, or allergies.
8. Enjoy Treats in Moderation
It’s okay to indulge in your favorite treats occasionally. Desserts and sweets can be a delightful part of your dining experience. Just remember to enjoy them in moderation to help maintain a balanced diet.
9. Share Meals with Friends
Eating with friends can make mealtime more enjoyable and can help you stay accountable for your food choices. Consider making it a social event by inviting neighbors or fellow residents to join you.
10. Consult with a Dietitian
If you have specific dietary concerns, consider consulting with a registered dietitian at your community. They can provide personalized guidance to ensure you’re getting the nutrition you need.
To Sum Up
Eating well in assisted living is all about making informed choices and advocating for your dietary preferences. By prioritizing fruits, vegetables, lean protein, and portion control, you can maintain a healthy and enjoyable dining experience. Don’t hesitate to communicate with the facility’s staff to ensure your nutritional needs are met. Eating well can contribute significantly to your overall well-being and quality of life in assisted living!
Warm Regards,
Laura Weisberg RD CDN
