As the years go by, the body changes and so do nutritional needs. Eating well becomes essential to maintain energy, strengthen bones, care for the heart and prevent disease.
But eating healthy doesn’t mean eating boring. With a few simple ingredients and well-balanced recipes, it is possible to enjoy delicious dishes that are easy to prepare and full of benefits.
Pumpkin and Carrot Cream Soup.
Ingredients:
- ½ pumpkin
- 2 carrots
- ½ onion
- 1 dash of olive oil
- Salt and turmeric to taste
Preparation:
- Cook the vegetables until tender.
- Blend everything with a little of the cooking broth and add the oil.
Benefits: Rich in beta-carotene, fiber and antioxidants. Gentle on the stomach and easy to digest.
Baked Hake Hake Fillet with Lemon and Vegetables.
Ingredients:
- 1 hake or white fish fillet
- 1 zucchini, 1 carrot and ½ bell pepper
- Lemon, olive oil and parsley
Preparation:
- Place the fish and vegetables on a platter.
- Add lemon and oil and bake for 20 minutes at 180 °C.
🐠 Benefits: Source of protein, omega-3 and minerals essential for the heart and joints.
🥗 3. Chickpea and Tuna Salad
Ingredients:
- 1 cup cooked chickpeas
- 1 can of tuna, uncooked
- Tomato, cucumber and onion
- Olive oil and vinegar
Preparation:
- Mix all ingredients in a bowl.
- Dress with oil and vinegar to taste.
Benefits: Provides vegetable protein, fiber and healthy fats. Ideal for summer or light meals.
🍚 4. Brown Rice with Vegetables and Chicken.
Ingredients:
- ½ cup brown rice
- 1 chicken breast in strips
- Peas, peppers and carrots
- Olive oil and turmeric
Preparation:
- Cook the rice and sauté the vegetables with the chicken.
- Mix everything together and add turmeric for color and flavor.
🍛 Benefits: Complete meal that provides sustained energy and helps maintain muscle mass.
Spinach and Fresh Cheese Omelet.
Ingredients:
- 2 eggs
- 1 cup fresh spinach
- 2 tablespoons fresh cheese
- Olive oil
Preparation:
- Sauté the spinach, mix with the eggs and cheese.
- Cook over medium heat until set.
🥬 Benefits: Rich in iron, calcium and protein. Perfect for dinner.
🍎 6. Homemade Apple Compote.
Ingredients:
- 2 apples
- Cinnamon to taste
- A few drops of lemon
Preparation:
- Cook the peeled and chopped apples with a little water.
- Mash and add cinnamon.
🍏 Benefits: Facilitates digestion and is a natural dessert with no added sugar.
🧠 Tips for Eating Well in the Elderly.
- Prioritize fresh foods: fruits, vegetables, legumes and whole grains.
- Reduce salt and sugar. Use aromatic herbs or spices for flavor.
- Stay well hydrated, even if you don’t feel thirsty.
- Include protein in every meal (fish, eggs, legumes or lean meats).
- Avoid ultra-processed foods and frequent fried foods.
🌟 Conclusion.
Good nutrition in middle age not only helps maintain physical health, but also mood, energy and memory.
Eating healthy can be delicious if natural ingredients are chosen and cooked with care.
🍲 Remember: every meal is an opportunity to take care of your body and feel better every day.
