5 Healthy Meals for Seniors

Posted: March 6, 2020

5 Healthy Meals for Seniors

Healthy Eating Habits

Spring is right around the corner and it is also a good time to spring clean eating habits. Preparing meals and eating well are often a challenge especially as we age. Additionally, nutritional needs shift as we get older making it vital to eat healthy foods. Regardless if you are concerned about personal well-being or about the senior loved ones in your life, healthy meals are easier than most people think.

Nutritious Choices Start Now

  • Springtime is the perfect opportunity to swap out processed foods for fresh fruits and veggies.
  • It is easier to pick up healthy produce at a farmer’s market or local roadside stand.
  • Staying hydrated is essential because with age comes a decrease is sense of thirst. Drink water and 100% juice options while avoiding sugar and salt.
  • Make this healthy journey a social event. Once a week sit down with your senior loved one or with a friend, plan and write down the week’s menu and shopping list.
  • Meal prep can also be an exciting activity for you and your loved one. Recruit them to help in prepping for the week’s meals or find a beneficial nutritional program for assistance.
  • Use all available resources for help such as the National Institute of Aging, Department of Agriculture’s My Plate app, and government or county websites.


5 Healthy Meals for Seniors


Fruit Smoothies

-Great for breakfast or a snack

-Experimenting with different fruit and juices are encouraged


  • 1 banana (large)
  • 1 cup fresh peaches or strawberries
  • 1 8-ounce container vanilla yogurt, low-fat
  • 1/2 cup fruit juice


  1. Put all ingredients in a blender.
  2. Blend on high until smooth.
  3. Pour into 2 glasses. Serve right away.


Overnight Oatmeal

-Easy make-ahead breakfast

-Frozen blueberries, strawberries, or raspberries can be substituted


  • 1/2 cup low-fat milk (or less for thicker oatmeal)
  • 1/4 cup Greek yogurt, fat-free
  • 2 teaspoon honey
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • 1/2 cup uncooked rolled oats
  • 1/4 cup raspberries, frozen


  1. Combine milk, Greek yogurt, sugar, cinnamon and vanilla extract in a container or jar with a lid.
  2. Add oats and mix well.
  3. Gently fold in raspberries.
  4. Cover and refrigerate 8 hours to overnight.
  5. Enjoy cold or heat as desired.


2-Step Chicken

-Pair with a salad, rice dish, or steamed vegetables for a complete dinner.

-Lower sodium content by using reduced sodium cream of chicken soup.


  • 1 tablespoon vegetable oil
  • 2 Boneless chicken breasts
  • 1 can cream of chicken soup (10 ounces)
  • 1/2 cup water


  1. Heat oil in a skillet at a medium-high setting.
  2. Add chicken and cook for ten minutes.
  3. Remove chicken from pan and set aside.
  4. Stir the soup and water together in the skillet and heat it to a boil.
  5. Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.


Tuna Slider

-For a touch of spice add canned green chilies to tuna sliders


  • 5 ounce canned tuna, packed in water, drained and flaked
  • 1 can chopped green chilies (1-4.25 oz. can)
  • 1/4 cup diced celery
  • 1/4 cup diced red onion
  • 1/4 cup reduced fat mayonnaise
  • 2 tablespoon chopped fresh cilantro or parsley
  • 6 slider rolls, split

Lettuce leaves


In large bowl combine tuna, green chilies, celery, red onion, mayonnaise and chopped cilantro; toss to mix well.

Top bottom half of each roll with lettuce leaves; top with some tuna mixture and top half of roll.

Anytime Pizza

-Use different veggies such as green peppers, mushrooms, or olives

-Healthier sauce and cheese options are available for dietary restrictions


  • 1/4 mini baguette or Italian bread (split lengthwise, or 2 split English muffins)
  • 1/2 cup pizza sauce
  • 1/2 cup mozzarella or cheddar cheese (part-skim, shredded)
  • 1/4 cup green pepper (chopped)
  • 1/4 cup mushrooms (fresh or canned, sliced)
  • vegetable toppings
  • Italian seasoning (optional)


  1. Toast the bread or English muffin until slightly brown.
  2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
  3. Sprinkle with Italian seasonings as desired.
  4. Return bread to toaster oven (or regular oven preheated to 350 degrees).
  5. Heat until cheese melts.