Healthy Foods for Seniors in the Summer

As summer approaches and the weather heats up, it's important to feed your body the nutrients it needs to stay in optimal shape. Maintaining proper nutrition plays a major role in boosting your overall well-being. It helps you stay healthy and protects against numerous health conditions, including high blood pressure, heart disease and diabetes. 

Nutritious foods often get a bad rap for not tasting good, but this doesn't have to be the case. By monitoring ingredients and portion sizes, you can create delicious, healthy meals to ensure proper nutrition. Explore these healthy foods for seniors to integrate into your diet this summer. 

Meals

Simple Egg Salad

If you have leftover eggs on hand, boil them and toss them in a bowl with some mayonnaise to make a simple egg salad. Eggs are a great source of protein, and adding low-fat mayonnaise can enhance the dish's nutrition. Mix in chopped celery or red onion for some extra flavor and crunch. Scoop the egg salad onto a sandwich, and pack it in your bag to take with you while exploring Salina Presbyterian Manor's community amenities, including the library and pavilion. 

Stuffed Peppers

Stuffed peppers are nutritious and versatile, offering ample opportunities to create your own unique recipe. Slice open a few bell peppers, and fill them with ground turkey and brown rice for a hearty, protein-rich meal, or add some extra flavor with ground Italian sausage drenched in a seasoned tomato sauce. Sprinkle cheese on top, and put them on the grill to serve at your next cookout. 

Tortellini Salad

Tortellini salad is the perfect dish for a warm summer evening. Flavorful and refreshing, it involves mixing cheese tortellini with your favorite vegetables, such as broccoli, tomatoes, artichokes, black olives or zucchini. Top with an Italian or Greek dressing, and keep it in your fridge to enjoy throughout the week for a quick lunch or side dish with dinner. Use whole-grain pasta and low-fat dressing to create a healthier alternative. 

Baked or Grilled Salmon

Packed with protein and omega-3 fatty acids, salmon is a heart-healthy food that can reduce your risk of heart disease. Try baking or grilling it in a zesty lemon garlic sauce, and serve on a bed of rice with asparagus or broccoli. You can also chop up the ingredients and mix them in a rice bowl with teriyaki sauce and a sprinkle of sesame seeds to try something new. 

Turkey Burgers

Ground turkey contains less saturated fat than ground beef, making it a healthy alternative for creating a juicy burger. Top with low-fat cheese, lettuce, tomato and avocado, and serve with a side of pasta or potato salad. Make them into sliders to create smaller portions for lunch or a snack. Turkey burger sliders also make a great dish for neighborhood picnics or potlucks. 

Snacks and Appetizers

Fresh Fruit

With farmers' markets in full swing, summer is an ideal time to find fresh fruit, including watermelon, blueberries, blackberries, peaches and apricots. Stock up on fruit to snack on, or make a fresh fruit salad to impress your friends at the next neighborhood gathering. At Salina Presbyterian Manor, our Independent Living residents enjoy premium floor plans with covered patios, perfect for hosting outdoor dinner parties or picnics. 

Guacamole

Avocados are a good source of vital vitamins and fats, helping you stay full longer and avoid random snacking throughout the day. Chop up some onion, tomatoes, jalapeno peppers and cilantro, and mix with lime juice and smashed avocado to create a homemade guacamole. Eat it as a snack with tortilla chips, or add a scoop to tacos, chili or a rice bowl for enhanced nutrition. 

Summer Salsa

Salsa is an easy, convenient way to increase your vegetable intake. It's also rich in fiber and antioxidants, making it a beneficial addition to your diet. Create a summer salsa by combining fresh corn with cilantro, peppers and pico de gallo. Serve as a side with chips and guacamole, or add it to black bean tacos on corn tortillas for a high-fiber meal. 

Yogurt Parfait

A yogurt parfait makes for a nutritious breakfast, snack or dessert during the summer. Plus, you can find ample ways to mix flavors and toppings to switch it up each day. Use Greek yogurt for extra protein, and add fresh fruit, such as blueberries or raspberries, along with granola and honey. You can also include sugar-free chocolate chips or a sprinkle of cinnamon for added sweetness. 

Smoothies

Take the leftover fresh fruit in your fridge, and blend it into a smoothie. The trick to creating a nutritious high-protein smoothie is adding a scoop of Greek yogurt or almond butter. Consider blending peanut butter, banana and spinach for a green smoothie that incorporates multiple food groups. This is a great option to reach for when starting your day or refueling after one of Salina Presbyterian Manor's scheduled exercise classes. 

Stay Healthy This Summer at Salina Presbyterian Manor

At Salina Presbyterian Manor, we understand the importance of healthy eating for seniors. Incorporating nutritious foods into your diet can help you boost your physical and mental well-being and take full advantage of summer activities. 

If you want to learn more about how our community prioritizes resident health, reach out today at 785-825-1366. Schedule an in-person visit, and enjoy a healthy summer meal in our restaurant-style dining room.