Keeping an eye on how much sugar is in every recipe or processed food isn't as easy as you might think. Seniors, in particular, need to keep track of their intake of sugar and salt to maintain a heart-healthy diet.
The challenge of cooking healthy meals at home for those with medical conditions like diabetes or high blood pressure can seem even more daunting. Here are several ideas on how seniors in the Houston area can manage their meals without sugar.
1. Know The Difference Between Natural Sugar and Added Sugar
Not all sugar is bad for you. The natural sugars in foods like vegetables, grains, and fruit are digested and processed more slowly, keeping metabolism on an even keel. Natural sugars are low in calories and filled with health-enhancing vitamins and minerals.
When the sugar is removed and refined to be added to other processed foods, it causes blood glucose levels to spike and dip at an accelerating speed. Limiting the amount of processed foods on your grocery list is almost always a smart choice.
2. Read Labels, Especially On Packaged Food
There is hidden sugar (and salt) everywhere, especially in pre-packaged and processed food. Become a devoted label-reader to help avoid these sneaky additives. Canned fruits, for example, often contain a large amount of sugary syrup, adding little to the natural sweetness of the fruit itself.
Pay attention to the sometimes deceptive ingredients like corn syrup and dextrose, which are known to spike glucose levels. Comparing food labels and selecting the ones with the least added sugar is an excellent first step.
3. Substitute With Naturally Sweet Options
It is not necessary to give up the sweet tastes seniors crave. Include fruit like bananas or strawberries in cereal and oatmeal for natural sweetness. Use equal amounts of unsweetened applesauce in your favorite cookie or cake recipes for a smart baking substitute.
Get creative in the kitchen with spices like cinnamon or nutmeg to replace called-for sugar in recipes. Vanilla, almond, or orange extract can make your baked goods as interesting as they are delicious.
4. Consider a Healthy Meal Delivery Service
Seniors who don't enjoy or find it difficult to prepare nutrition-rich, processed sugar-free meals might want to consider a meal prep and delivery service. Companies like Magic Kitchen offer a wide variety of senior-centric options geared toward specific dietary needs, including diabetic-friendly meals.
Mom's Meals is a budget-conscious meal-delivery service specializing in customized prepared food for older adults. The meals are designed to be refrigerated for up to two weeks for easy heat-and-eat convenience.
Texas-based Snap Kitchen also provides nutritious meals delivered right to your front door.
Choose Senior Helpers For Help With Meal Planning and Preparation
Senior Helpers offers the communities of Houston, Pearland, Bellaire, and Harris County quality in-home care for you and those you love. Our personal and companion care services include helping with dietary-specific meal plans and preparation. Leave your menu challenges in the good hands of one of our trusted caregivers.
We customize our services to meet the individual needs of our clients. Contact us anytime and let us know how we can provide you and your loved ones the peace of mind you deserve.