Eating a "meat and potatoes" diet has been a staple of many diets for years, providing an ample serving of protein and carbohydrates. But while this style of eating might be heartily filling at the time, it often lacks the vital nutrients needed to maintain long-term health. Read on to learn how to help your senior replace these traditional dishes with delicious, heart-healthy alternatives, from the team at Senior Helpers Elmira-Ithaca.
Benefits of Eating Heart-Healthy Foods
Eating heart-healthy foods can provide numerous benefits to your senior's health and well-being. These include reducing high blood pressure and cholesterol, improving digestion, and providing needed nutrients for mental acuity and physical mobility.
Risks of Eating a High-Fat Diet
The downside to "meat and potatoes" diets is that it often consists primarily of higher-fat proteins and starches made with additional fat, like mashed potatoes (butter) or fried potatoes (canola oil). Too much saturated fat in the dietcan cause major health problems, as it interferes with artery function and can increase your senior's risk of developing cardiovascular disease.
Heart-Healthy Alternatives to "Meat and Potatoes"
Fortunately, there are several delicious alternatives to "meat and potatoes" that can be easily prepared for your senior.
-
Plant-Based Proteins
Replacing animal proteins with plant-based proteins is one easy way to make meals healthier. Healthy sources of vegan protein include tofu, tempeh, seitan, black beans, and lentils. This will give needed nutrients like iron and B vitamins without the unhealthy levels of fat found in meat products.
-
Whole Grains
Whole grains provide essential dietary fiber needed for healthy digestion and are a good substitute for buttery mashed potatoes. Examples might be quinoa, brown rice, whole-wheat bread, or kasha.
-
Healthy Fats
Olive oil contains antioxidants along with monounsaturated fatty acids proven beneficial for heart health. It also adds a lovely richness and flavor to dishes, which can make the switch from canola oil or butter easier for your senior.
-
Fruits and Vegetables
Fresh fruits and vegetables offer essential vitamins and minerals which help add flavor while providing vital nutrients needed for optimal heart health. Colorful fruits are packed full of antioxidants which help fight cell damage caused byfree radicals. These are responsible for many common diseases among seniors today, including high blood pressure or hypertension.
Recipe Ideas
Finding meat-free, high-fiber recipes can feel daunting for anyone! Here are a few of our favorite heart-healthy dishes, packed with everything seniors need to thrive:
- Quinoa & Vegetable Stir Fry
- Lentil Soup with Kale
- Roasted Asparagus with Lemon Tofu
- Mediterranean Orzo Salad
Learn More About How Our Compassionate Caregivers Can Help
Making the switch away from traditional "meat and potatoes" dishes is easier than it might seem. With Senior Helpers Elmira-Ithaca by your side, you can provide delicious alternatives packed with vital nutrients needed to help maintain heart health in your senior loved one. If you would like further advice or assistance about preparing heart-healthy meals for your senior in Elmira, Ithaca, Corning, Bath, or Watkins Glen, contact us today!