Aging is inevitable and shows no mercy. There’s nothing we can do about that, but we can still slow down the speed at which it hits us. To age gracefully, one needs to train oneself in the art and habit of leading an active lifestyle and eating healthy. And a large part of eating healthy involves a good, hearty breakfast. This can help cure, and maybe even prevent some of the problems of seniorhood like weight loss, sugar, cholesterol, and depression.
Here are some great foods that can make breakfasting for seniors not just healthy, but super delicious!
Healthy Breakfast Foods For Seniors
1. Whole Eggs
This remains at the top of the list of essential breakfast staples for people of all ages, particularly as they move towards seniorhood. Whole eggs are excellent sources of protein and vitamin Bs that play an active role in energy generation. They also contain a compound called choline, that protects the memory from fading with age, as well as lutein and zeaxanthin that keeps vision healthy.
What makes us love eggs even more, is that they are incredibly versatile and can be served in a variety of ways – from scrambled eggs on toast to stuffed vegetable omelets. This way there is always something new to look forward to at the breakfast table!
2. Whole Fruits
A healthy metabolism is the key to good health. Unfortunately, with aging, our metabolism slows down, leading to a whole range of digestive problems like gas, bloat, constipation, and acid reflux. Eating fresh whole fruits for breakfast will help the aging metabolism get a healthy dose of fiber. This will give the metabolism a powerful boost at the start of the day.
Additionally, fruits are also a powerhouse of immunity-strengthening vitamins and minerals and cancer-fighting antioxidants. Whip up fresh salads using a combination of different fruits or use as toppings for cereal to mix things up a little!
A humble portion of wheat germ goes a very long way for it’s a fantastic source of vitamin E and folate. Vitamin E promotes good heart health and a strong immunity. It is the one vitamin that is the most popularly associated with anti-aging properties and can help combat a wide range of health problems like cataract, cancer, eye disease, insulin resistance, and cognitive decline. Folate, in fact, is also extremely helpful in boosting brain health and reducing risks of depression, dementia, and Alzheimer’s. Unfortunately, these are also compounds whose production slows down with age. Therefore, foods that supplement the body with vitamin E and folate are a must for seniors.
It’s easy to include wheat germ into almost any meal including your most convenient go-to breakfasts: simply sprinkle some over cereal, stir it into a tub of Greek yogurt, or blend into a smoothie.
Ever wondered why most oat-packages and boxes come with a heart-shaped seal? That’s because they’re kind of like your heart’s best friend, being a good source of beta-glucan, a kind of fiber that helps keep cholesterol at bay. The high levels of omega-3 fatty acids, folate, and potassium also further contribute to keeping our arteries healthy and improving blood flow.
Always go for the steel cut variety. They may take 15 more minutes to cook as compared to flavored, instant oats, but there’s no denying they for a healthier choice. This is because they contain more fiber and also come without an added sugar. Sweeten with some organic honey and add a little texture by throwing in some dried fruit and nuts.
5. Whole-Wheat Bread
Carbohydrates are everyone’s favorite breakfast mainstay. The kind of carbs you eat, however, can make or break your health. A simple rule of thumb when it comes to carbs? Always go for whole grains instead of the refined variety. They are more nutritious as wholesome as they undergo a comparatively less intensive refining process. Whether they’re found in muffins, buns, bread, or toast — whole wheat bread will always contain more fiber and nutrients than its white, refined counterparts.
Remember though that your choice of toppings matters just as much. For instance, dunking your toast in chocolate spread and jelly just piled on a whole lot of empty calories and extra sugar. Instead, consider adding some egg whites or almond butter to boost your overall nutritive value.