What is a good breakfast for seniors?
Try choosing items that are affordable, easy to prepare, soft and easy to chew, and nutritious. Important in planning a healthy breakfast is making sure it is something that works for you – something that you will be able to prepare and enjoy. Don’t set unrealistic expectations, but rather focus on key components: try to get a daily protein and also a fiber source in your morning meal.
Oatmeal can be served with a variety of toppings for flavor, and is a great source of fiber. Lack of fiber in the diet is one of the leading causes of constipation in older adults. 1 cup of oatmeal (prepared) contains 4 grams of fiber. Men over the age of 50 should aim for about 30 grams of fiber per day, and women over 50 years old should aim for at least 21 grams of fiber every day. Topping suggestions for oatmeal include: cinnamon and apples, fresh or frozen berries, or raisins and walnuts.
Eggs are an excellent breakfast food for seniors because they are an easy and affordable protein source. Many older adults have a hard time getting enough protein in their diet every day. One egg contains 6 grams of protein. Try hard boiling ahead of time if you know cooking in the morning is not realistic. If you have time, try a fried egg on toast, or scrambled eggs with chopped vegetables mixed in. Eating the whole egg will provide you with the most nutrition, even if you have heart disease or high cholesterol, up to 6 whole eggs a week is considered a healthy moderate amount.
Greek yogurt has a higher protein content than traditional yogurts, making it a better breakfast choice. Choose plain yogurt when you can, and add your own toppings for sweetness: fresh or frozen fruit, a scoop of fruit preserves, granola, or chopped nuts. You can also combine fruit, milk or soymilk, and yogurt in the blender for a quick fruit smoothie!
Soup is not a common American breakfast, but in the Middle East, Latin America, and Asian countries it’s a traditional way to start the day. The Japanese drink miso broth, Pho is a Vietnamese soup, and red lentil soup is common breakfast fare in Turkey. Try making your own breakfast soup with homemade or store bought chicken or vegetable broth. Add meat and vegetables to find a combination that you like. Chicken noodle soup doesn’t need to be a dinner dish!
Having a good breakfast is an important step in supporting your body with a balanced diet. Make a daily habit of devoting some time to nourish yourself before getting busy with your activities!