Nearly 1 in 3 seniors live with diabetes, reports the U.S. CDC, and nearly half of the seniors aged 65 and older have prediabetes. Diet and nutrition can help, both with managing diabetes and reducing the risk of diabetes for your senior loved one. However, preparing meal plans for diabetic seniors can seem daunting.
Thankfully, a bit of research and consideration ahead of time can make creating healthful meals a straightforward and non-stressful experience.
The Best Diets For Seniors With Diabetes
The best meal plans for seniors with diabetes are those that contain whole foods and a balance of fruits, vegetables, grains, dairy, and lean proteins. Additionally, it is essential to watch their fat intake – limiting the daily percentage of calories coming from fat to under 30% — as well as monitoring carbohydrate intake in order to keep blood sugar levels stable. Fiber-rich and nutrient-dense plant-based diets have been extensively studied and shown to support good health while still providing tasty meals.
3 Tips For Preparing Meal Plans for Diabetic Seniors:
1. Choose Low-Sodium Ingredients
When searching for ingredients to incorporate into meals, it is important to select items with lower sodium content. Common sources of salt include sauces, canned foods, and prepared or prepackaged foods. A senior's salt intake is linked with blood pressure, which is a major risk factor for diabetes or prediabetes.
In fact, experts suggest keeping sodium at 1,500 mg per day or less. To put that into perspective, a teaspoon of salt represents 2,300 mg.
2. Use Low-Fat Ingredients
Monounsaturated and polyunsaturated fats, such as olive oil, avocado oil, nuts, and seeds, are great options for seniors with diabetes. Encourage seniors to reduce their consumption of unhealthy fats, including trans fats and saturated fats, which are linked with increased diabetes risks.
3. Watch Out for High-Glycemic and High-Sugar Ingredients
Sweeteners and refined sugars are very common in American diets. However, for diabetics, it is important to avoid extra sugar as much as possible. Instead of using white or brown sugar, ask a doctor if seniors can opt for natural alternatives like honey, agave nectar, and coconut sugar when available. Keep in mind that these natural sweeteners also affect blood sugar, but at a different level than refined white or brown sugar.
Additionally, watch out for high-glycemic ingredients, such as white bread and refined flour products. These ingredients can contribute to blood sugar spikes and cause unintended health issues in the long term.
Sources to Find Recipes for Healthy Diabetes-Friendly Meals
Creating a variety of nutritious meals can be fun when prepared with quality ingredients. Resources to find diabetic-friendly recipes include the American Diabetes Association, Cooking Light Magazine, and the Mayo Clinic. When preparing meal plans for diabetic seniors, make sure to consult a doctor, registered dietitian, or a similar medical professional.
What Senior Citizens Should Track and Monitor to Measure the Healthiness of Their Diet
Encourage seniors to check their blood sugar levels before and after meals, which they can do with a blood glucose meter, in order to monitor the results of certain foods. Additionally, calories and fat – while avoiding trans fats – should also be monitored when preparing meals for seniors with diabetes. It is important to discuss these types of practices with their primary care doctor so they can receive individualized advice tailored to their specific health goals.
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Senior Helpers of Seattle's in-home care offers personalized services tailored to your loved one's specific needs. You can live the life you want with the support of our licensed and trained professional caregivers who specialize in a variety of areas, including meal planning and helping your loved one with grocery shopping and errands!
Contact us today to learn more about how we can help seniors throughout Seattle, Bellevue, Kirkland, Redmond, Kent, Renton, and Sammamish areas.