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4 Myths About Senior Nutrition

Over the years, there have been countless opinions about which diet is going to give us optimal health. Plant based, low fat, gluten free… you name it! With this abundance of information, it has become increasingly difficult to know which “diet” to follow. As a business that focuses solely on feeding seniors, there are apparent misconceptions about nutrition as to what we should be eating to age well, prevent diseases and illness, and feel good mentally and physically. In this article, we are going to discuss 4 common myths about senior nutrition.

#1 Seniors can afford to skip meals if they aren’t hungry/don’t have a desire to eat or cook

As we’ve discussed in a past blog post, as we age, our metabolism seemingly changes. This means that our food preferences can change, and some foods that we used to enjoy just don’t appeal to us anymore. We often see that with a lack of desire to cook or even grocery shop, seniors are not eating as much as they should be. When we skip meals, we deprive our bodies the chance to obtain essential nutrients like fats, protein, vitamins and minerals that keep our body functioning at an optimal level. We feel energetic, mentally alert and we don’t crave junk foods!

#2 Seniors can have their nutritional needs met by taking vitamins and supplements

High-quality vitamins and supplements can certainly be a great addition to a well-balanced diet, but they should never take place of the naturally occurring nutrients in food like high-quality protein sources, fruits, and veggies. Taking an abundance of supplements can even be dangerous in that there is the risk of getting too much of a particular nutrient without realizing it, which can do more harm than good. In other words, multivitamins will not fix an otherwise unhealthy diet-even if they seem like the most easy and convenient option.

#3 Seniors should eat a diet consisting of low-fat and low-calorie options

We know that there are a lot of foods available in the super market that advertise themselves as “healthy”, but those options in reality may be even less beneficial for our diets than we realize. For example, a low-fat flavored yogurt may seem like a healthy breakfast option, but could be full of sugar and artificial ingredients. Instead, opt for plain Greek yogurt that can be sweetened with honey or fruit. Especially for seniors who struggle to eat at least 3 meals a day, it is important to make sure that they are getting enough high-quality protein, fat and carbohydrates (yes- these are all necessary nutrients).

#4 Seniors can rely solely on eating at restaurants/ordering takeout

While going to a restaurant or ordering takeout is an easy, no hassle (and no cleanup!) option, the cost for eating out regularly adds up quickly- especially if it’s multiple meals a day. Not to mention, the ingredients that are used in commercial restaurants often contain high amounts of sodium, saturated fats and sugar that should not be consumed on a regular basis.

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Food For Elderly With No Appetite

As we age, we often see our appetites begin to decrease, which can happen for a variety of reasons- health issues, low mobility, gastrointestinal changes, etc. With that said, it can be tricky to encourage seniors to eat nutrient dense foods when they have little to no appetite to begin with. Often, we see people reaching for convenience foods that can be high in inflammatory fats, sugar and processed ingredients that can make a low-functioning metabolism decline even more rapidly. Our approach is to increase nutrient density- not portion size. In this article, we’ll be discussing some nutritious, simple food options that can be fed to seniors with a declining appetite.

Avocados

Avocados are mild in flavor, soft in texture and packed full of nutrients- most importantly heart healthy fats for healthy joints and optimal brain function. Avocados can be eaten mashed on a piece of whole grain toast or even plain with a sprinkle of salt.

Finely chopped or ground meat

A senior with a small appetite is likely to turn their nose at a large piece of meat, so we recommend using ground or finely chopped meat like beef, chicken or turkey in a dish. These allow for smaller portions, and ground meat can be more easily consumed by those who have difficulty chewing or digesting. We gravitate towards options like meatballs, chicken or tuna salad with herbs and seasonings.

Eggs

Eggs are an inexpensive, widely available high-protein option for seniors- and most always have a carton in their refrigerator. Eggs can be prepared in a variety of ways- scrambled, or even hard-boiled in the fridge for an easy snack.

Fruit smoothies

A commonality that we see among seniors is that with a declining appetite, they often reach for unhealthy foods that are high in sugar. Fruit smoothies give the benefit of curving a sweet tooth (from the naturally occurring sugars in fruit) while providing real food nourishment. We even like to sneak veggies like spinach into smoothies for an extra superfood boost…they’ll barely taste it!

Full fat dairy sources (Yogurt, soft cheeses, etc.)

Full fat dairy sources such as yogurt and soft cheeses (think cottage cheese and ricotta) are both appealing to the taste buds and easy to eat. For a senior with minimal nutrient intake, we prefer full fat dairy for the added boost of protein. For a touch of sweetness, you can add a small scoop of fruit preserves or stewed fruit.

For a large majority of the senior population, buying, storing and preparing food can be a real challenge. It can be easier to just avoid it all together, but this can lead to symptoms of malnourishment. By hiring a personal chef service like Chefs for Seniors, this can take the burden off of our elderly loved ones and provide them with tempting and delicious meals. We know that appetite is stimulated by the senses- smell, taste, sight and even sound! Let the aromas of homemade meals waft through the home and the sound of sizzling veggies and bubbling sauces on the stove promote positive associations with meal time- they’ll even look forward to it!

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10 Foods To Avoid With Diabetes

10 foods for diabetic individuals to avoid eating.

Diabetes is a common chronic disease that affects more than 100 million Americans (~30% of the total population).  The disease involves problems with the hormone insulin.  Normally, your pancreas produces insulin to help store fat and sugar in the foods you eat, and a diabetic person’s pancreas doesn’t produce enough of the hormone.

Prevention and ongoing treatment of diabetes involves maintaining a healthy diet, exercising regularly, and avoiding tobacco products.  In some cases, especially for people with type 1 diabetes, treatment plans involve regular insulin injections.  Needless to say, having diabetes can be a significant health issue that negatively impacts the lives of those affected on a daily basis.

Your diet plays an important (if not THE most important role) in the development and management of diabetes.  Eating the wrong foods can raise your blood sugar and promote inflammation.  Whether you’re managing your diabetes or want to avoid developing the disease, here are 10 foods you’ll want to avoid.

1. Sugar-sweetened drinks

Sugary beverages are probably the worst thing diabetics could buy at the store.   They are extremely high in simple carbs (sugar), with your average 12 oz soda containing 38 grams of sugar.  Plus, these beverages are usually loaded with fructose, which can lead to insulin resistance.

Instead of sugary drinks like soda, try unsweetened tea or sparkling water.

2. Trans fats

Trans fats are created by adding hydrogen to fatty acids, making the product more shelf-stable.   Although they don’t increase blood sugar levels directly like sugar, they’ve been shown to reduce “good” cholesterol and increase inflammation.  This can lead to belly fat and weight gain.

Common foods that sometimes contain trans fats include peanut butter, frozen dinners, coffee creamer, margarine, and grocery store baked goods.

3. Simple carbs (pasta, white bread, white rice)

Pasta, white bread, and white rice are processed foods that are high in simple carbs, which can raise your blood pressure.   These foods usually contain very little fiber, which slows the absorption of sugar in the bloodstream.

Instead of simple carbs, opt for whole grains like whole wheat pasta, whole wheat bread, quinoa, farro, and brown rice.

4. Yogurt with added sugar

Plain yogurt is full of calcium, protein, and probiotics, all of which are essential nutrients for diabetics.  The problem is, when you buy flavored yogurt with added fruit it’s typically loaded with sugar.

You’ll also want to avoid non-fat yogurt, which is usually higher in sugar.  Contrary to popular belief, high-fat whole-milk yogurt is actually better for you.  Remember, not all fats are bad…

5. Store-bought breakfast cereals

While cereal isn’t as bad for you as it was 50 years ago, most are still packed with sugar.  They are also low in protein, a key macronutrient that will stabilize your blood pressure throughout the day.

Instead, choose a high-protein, low-carb breakfast like eggs and whole-wheat toast or plain yogurt with homemade granola.

6. Honey and maple syrup

While cane sugar is arguably the worst perpetrator of blood sugar spikes, alternative sweeteners like honey and maple syrup aren’t much better for diabetics.

Honey and maple syrup aren’t as processed as regular sugar, but they contain just as many simple carbs – sometimes even more.

For diabetics it’s best to avoid any added sweeteners, these two included.

7. Dried fruit

Fruit is certainly good for you, but when it’s dried the loss in water content results in high sugar concentration.  For example, one cup of raisins contains 115 grams of carbs – compared to 27 grams for one cup of grapes.

Diabetics, like everyone, still need fruit in their diet.  Try to stick with lower-sugar fresh fruits like apples and berries.

8. Fruit juice

Although fruit juice is certainly healthier than soda, unfortunately the effects on your blood sugar aren’t much different.   This is true even for juices without any added sugar.

9. Deep fried foods

Deep fried foods have been shown to produce high amounts of aldehydes, a toxic compound that can lead to inflammation.  Plus, the unhealthy oils (canola, peanut, corn) these foods are fried in can lead to weight gain.

10. Pie, cookies, & cake

No explanation needed here…not surprisingly, any of these popular desserts can throw your blood pressure out of whack.  You’ll want to be especially sure to avoid store-bought desserts, which often have added trans fats.

If you have a sweet tooth, opt for fresh fruit or dark chocolate instead.

Learn About Chefs For Seniors Diabetic Meal Service
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10 Tips For Seniors to Eat More Fruits and Veggies

Fruit and vegetables have the highest nutrient density of any food groups, but most people in the US don’t eat enough of them.  Numerous studies have shown that people of all ages, but especially seniors, who consume higher amounts of fruits and veggies reduce their risk of chronic diseases like diabetes and heart disease.  Not to mention, they also live longer.

Older adults with a normal physical activity level should eat at least 2 servings of fruit and 3 servings of vegetables each day.  A serving typically constitutes ~1 cup in volume.  Despite those recommendations, the Center for Disease Control and Prevention reports that only 1 in 10 seniors eat enough fruits and vegetables.  And no, taking a multivitamin isn’t a substitute for whole foods since your body doesn’t absorb nutrients as efficiently from concentrated supplements.

To help you increase the number of healthy fruits and vegetables in your diet, here are 10 simple tips!

Have them available and convenient

This is probably the easiest and most obvious tip, but it’s something that a lot of people overlook.  If you’re going to eat more fruits and veggies, they have to be easily accessible.  Prep cut vegetables each week for a healthy snack, and/or have a fruit basket front and center on your kitchen counter.  The more you see them the more you’ll eat them!

Join a local CSA

CSA stands for community supported agriculture, and it’s a system that allows people to subscribe to receive seasonal fruits and vegetables from local farmers each week.  Not only are you supporting small, local farmers, but the produce is also higher quality and fresher than what you’d typically find in a grocery store.  For more information on CSA baskets, visit https://www.csacoalition.org/.

Blend into smoothies

Drinking nutrient-dense smoothies is a great way to start the day for anyone, but they can be especially helpful for seniors who have trouble chewing and are trying to eat more fruits and veggies.  Smoothies are also great because they contain all the healthy fiber from the fruits and veggies you blend into them.

When most people think of smoothies they imagine something fruit-based, but for a superfood veggie boost you can add a handful of fresh spinach to almost any smoothie recipe – and you’ll barely taste it!

Puree into sauces

Same idea as smoothies.  For example, if you’re making a marinara sauce you could blend in cooked carrots, bell peppers, zucchini, and/or spinach.  If you enjoy mac n’ cheese, puree roasted butternut squash into the béchamel sauce before adding the cheese.

Use avocado as a butter/cream substitute

Avocados aren’t just for guacamole; they’re also an extremely versatile fruit that can be a substitute for butter or cream in a lot of recipes.  For example, you can make avocado-based frosting and avocado ice cream that has the rich creamy texture of the dairy-based version.

Try veggie chips

Instead of potato chips that lack nutrients and are often loaded with saturated fat, try something like Terra brand chips made from sweet potatoes and other root vegetables.  They’re more expensive than Lays, but they use high-quality ingredients which makes for a healthier snack and allow you to eat more fruits and veggies in a fun, crunchy way.

Use different cooking techniques

Rather than boring the taste buds with the same scoop of peas night after night, shake up the repertoire by trying different cooking techniques, including steaming, grilling, sautéing, stir-frying, and boiling.

Make a dip

To make cut vegetables and fruit a more interesting snack, try dipping them in hummus, peanut butter, or a Greek yogurt-based dip (Greek yogurt mixed with a packet of ranch dressing seasoning is a simple but great tasting dip).   Avoid French onion dip and others that list sour cream, mayo, or cream cheese as the primary ingredients.

Whip up some popsicles

Popsicles are refreshing and convenient but unfortunately, are often loaded with sugar and lack any sort of nutritional value.  However, you can blend up fresh fruits at home with juice or water and pour them into a Popsicle mold, which makes for a healthy summertime snack.

Get into a routine

If you’re going to add more fruits and vegetables to your diet, getting into a routine is important.  For example, try having a salad (romaine or mixed greens, not iceberg) every night with dinner or eat cut bell veggies every afternoon for a snack.

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Top 10 Anti-Inflammatory Foods

Inflammation is one of the main tools used by the body to fight illness and disease.  In most cases, inflammation is a natural part of the healing process.

However, some chronic medical conditions cause the body to have an overly inflammatory response.  One of the best measures you can take to reduce unnecessary inflammation is to eat a diet rich in anti-inflammatory foods.

Here are 10 of the best anti-inflammatory foods to add to your next shopping list!

Avocados

In one study, avocados were shown to reduce inflammation in skin cells.  Avocados are also packed with heart-healthy monounsaturated fats, magnesium, fiber, and potassium.

Beets

Beets contain betalain, a pigment that gives them a deep purple color and provides anti-inflammatory benefits.  In addition to its anti-inflammatory benefits, some studies have shown a link between regular consumption of beet juice and lower risk for dementia.

Cherries

Both tart and sweet cherries are some of the best foods for reducing inflammation, especially for people with gout.  They are rich in antioxidants like anthocyanins and catechins.

Fatty Fish

Salmon, tuna, sardines, anchovies, and herring contain high amounts of healthy omega-3 fatty acids, which provide anti-inflammatory benefits to the body.

Chia Seeds

Chia seeds, which can be found in the organic/health food aisle of the grocery store, are a rich source of plant-based protein and omega-3 fatty acids.  A great way to eat chia seeds is to add a spoonful to a smoothie before blending.

Tumeric

A spice with a bright yellow color common to middle-eastern and Indian cuisines, turmeric has many anti-inflammatory benefits.  Curcumin, the chemical that provides the spice’s rich color, can help combat against inflammation and boosts your immune system.

Broccoli

The cruciferous veggie supplies potent antioxidants, including sulforaphane. The antioxidant has shown to fight inflammation by reducing levels of cytokines, signaling proteins shown to synergize inflammation. Research has also shown consuming cruciferous vegetables, including cauliflower and Brussels sprouts, is associated with a decreased risk of both heart disease and cancer.

Peppers

Both bell peppers and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects.  Chili peppers in particular contain sinapic acid and ferulic acid, which can reduce inflammation and may even lead to healthier aging.

Leafy Greens

Leafy greens (mixed greens, romaine lettuce, spinach, kale, etc.) are probably the most nutrient-packed foods you can eat.  They are high in vitamin A, C, and K, all of which have anti-inflammatory properties.   Anti-inflammatory leafy greens do not include iceberg lettuce, which has very little nutritional value.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats and oleocanthol, which has been found to have similar anti-inflammatory effects to ibuprofen.  These anti-inflammatory benefits can reduce the risk of heart disease and cancer.

 

 

Disclaimer: This article is for informational purposes only and does not provide medical advice. While we at Chefs for Seniors specialize in providing healthy, customizable meals, we are not medical professionals. Always consult with your healthcare provider for medical advice, diagnoses, and treatment plans to fit your specific needs.

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15 Features Food Experts Say to Look for in a Kitchen

Your kitchen is one of the most important areas of your home, and for someone who loves to cook, having a functional workspace can make all the difference. A kitchen should not only be large enough to move around in but should have all the necessary features to allow you to cook with ease and entertain guests or loved ones. Whether you are looking to downsize to a condo in Miami, or to buy a large home in Atlanta, making sure your kitchen has all the necessary amenities is a must. To help you know what to look for when searching for your next, or first, home we asked notable experts in the field to share their tips on the features that are the most important to have in a kitchen.

1. Counter space

Look for a kitchen that has lots of counter space. You will want enough workspace so that your whole family can make meals together. Kitchen features like countertops and paint color can easily be swapped out, but adding counter space typically calls for a major remodel. -Katy Bowen, Culinary Health Education for Families

2. Multiple outlets

When looking at houses and the new kitchens, keep functionality in mind. Having multiple outlets in the kitchen to aid in prep work is important! Especially if you use things like stand/hand mixers or slow cookers/instant pots often. -Serene Herrera, House of Yumm

3. Open floor plan

Look for a kitchen layout that seamlessly blends the cooking and entertaining areas so that everyone can be part of the experience, and ideally with a layout where the cooking can be done facing the entertaining areas. A lot of our Private Chef customers love to talk and learn from the chef as he or she is preparing the meal – and this is a lot harder if the orientation of the stovetop and prep areas in the kitchen means the chef needs to have their back to guests. –Table at Home

4. Storage space

Over the past year, my home kitchen has become a test kitchen for all sorts of recipes and baking adventures.  But any time you add yet another cooking appliance like an Instant Pot, AirFryer, or a legit mixer for baking, you need more storage space to keep these pieces neatly tucked away. I always look for a kitchen with generous cabinet space and a large pantry to store my growing list of cooking gadgets. -Brett Lindenberg, Founder of FoodTruckEmpire

5. High-quality appliances

As a personal chef, I love to walk into a client’s kitchen and see a deep sink with a pull-down faucet, plenty of counter space for prepping, a 6 burner stove, and a double oven. I’m all smiles knowing I’ll be able to prepare multiple dishes without having to sacrifice precious time. These features are integral to smooth meal preparation and cleanup which is critical to the success of my business as well as the satisfaction of my clients. -Chef Julie, Julie’s Homecooking

6. Ample space next to the cooktop

As a professional chef, as soon as I enter a new kitchen space, I look to see if there is ample space next to the cooktop. Enough space to set up my cutting board, bowls, and any other utensils I plan on using. I find having space next to the cooktop significantly improves efficiency in the kitchen while reducing extra time traveling to and from the cooktop. – Kristen Madison, Kale Personal Chef Services

7. Easily accessible cupboards

We at Chefs For Seniors believe that the very best kitchens have cupboards that make cooking equipment accessible and within reach. Also important is to have washable surfaces and a hood vent that exhausts externally.  Having cooked for thousands of seniors across the county, Chefs For Seniors values a kitchen that is designed for interaction and recommends an open kitchen that allows you to engage with family and friends while cooking, like our chefs, are able to do with our senior clients.  -Nathan Allman, Chefs For Seniors

8. Drawers or appliance garages

Frequent cooking and baking means your large kitchen tools — blender, stand mixer, sheet pans, multi-cooker, or food processor need to be stored somewhere where they can easily be reached. When possible, opt for drawers or appliance garages versus deep cabinets to keep these items more accessible. And consider quick-access hidden spots for smaller items like compost bins or coffee pod recycling for clutter-free countertops. –The Smart Slow Cooker

9. A large kitchen island

A large island attracts people and I love that. With gatherings at home, people will congregate around the island and connections take place.  An island is more than a place to prep for meals.  It’s a place to connect with those you love. -Audrey Barron, Gaia Chef

10. Bright lighting

There are many great floor layouts and brands of appliances out there, but one thing I always look for is vivid, bright lighting. When I’m working on a new dish, plating something beautiful or getting ready for the holidays I really want to see all the tiny details and make sure they really come together. Save the mood lighting for the dining room. –Tiny Spoon Chef

11. High-end gas stovetop

Gas provides greater temperature control and quickly and evenly distributes heat. Look for gas stoves that have large, spaced-out burners to fit multiple pans at one time, and avoid models with temperature controls on the top surface close to the burners as the heat from the burners could cause damage. –Atlanta Personal Chef Service 

12. Good bones

The most important features to look for are surfaces, storage, and appliance placement. Two nice surfaces, one to keep things that you are cooking and a second separate area for prep. Chefs love usable space where you can quickly find what you have for food, equipment, and utensils. –Chef Mike

13. A range on your kitchen island

Here is an idea to explore for your next kitchen, have your range installed on your kitchen island. This way, the island acts as your stage and the next time you throw a dinner party your guests will admire your skills, or the skills of your personal chef while having a glass of wine and taking a cooking class. –Miummium 

14. A knife rack and block

Having a place to store and sharpen your knives shows respect for the knives. Knives thrown in a drawer may damage your knives and could be dangerous. A sharpening stone adequate for the type of knives you use most often is also critical. Having expensive knives without the ability to properly maintain them is like having a Lamborghini and never changing the oil! -David Buchanan, Chefs Resources

15. Efficient, professional appliances

The most important things in a kitchen are efficient professional appliances, like a 6 gas burner stove and eye level oven. Also, a multi-functional kitchen island is a must. I can’t live without a large sink where my large pots can fit! As a luxury item a hot water filler in my stove area. -Clarissa LIenza, Homecooking Therapy

Originally Published on Redfin

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Weight Loss For Seniors: Tips and Best Practices

Senior couple walking together in a park.

Losing weight is tough, but achieving a healthy weight is a worthwhile goal for everyone.  The problem is, as you get older, losing weight can be more difficult.  That’s because seniors don’t typically burn as many calories as younger people, and burning more calories than you consume is the primary driver for weight loss.  Here we’ll examine the unique challenges facing seniors when it comes to weight loss, and point out several tips to help achieve a healthy weight after 70.

Why Being At A Healthy Weight Is Important

Reaching and maintaining a healthy weight is important for overall health and prevention of various “lifestyle” diseases. Excess weight and obesity are associated with an exponentially higher risk for developing the following health conditions:

  • Type 2 diabetes
  • Arthritis
  • Depression
  • Certain cancers
  • Heart disease

Unfortunately, obesity is a huge problem for the senior population.  According to the America’s Health Rankings’ database, ~27% of seniors in the US are considered obese which represents ~12 million people as of 2016.

Weight Loss Challenges For Seniors

Anyone who’s tried can tell you losing weight isn’t easy, and it’s not just as simple as expending more calories than you consume.  The following can make weight loss tricky for seniors:

Slower metabolism: the word metabolism encompasses all the complex physiological handling of nutrients, hormones, and enzymes in the body.  Most people’s metabolism becomes at least somewhat impaired with age, due to a variety of factors including hormonal shifts which leads to loss of muscle mass.  Loss of muscle and an increase in fat slows our body’s metabolic rate because muscle burns more calories than fat.  In addition to the natural changes that occur within our bodies as we age, seniors’ metabolisms can be slowed by other factors such as medication side effects, sleep disorders, skipping meals, and depression.

Reversing bad eating habits: many seniors are very routine-oriented when it comes to their diet, resorting to what’s familiar.  The problem is, what’s familiar for seniors isn’t always healthy.  Of course everyone has a different palette, but many seniors prefer traditional American comfort foods that are typically high in calories and saturated fats.  Seniors also tend to consume more soft drinks and desserts than younger generations.

Lack of motivation: revamping your diet is hard and for people over 70 asking, “what’s the point of losing weight?” is a common question.  When your doctor or dietitian hands you brochures and papers outlining a recommended diet, many seniors lack the necessary motivation to follow through.

Difficult time exercising: oftentimes due to a variety of medical conditions, many seniors find it difficult to do weight loss exercises.  In fact, only 25% of people age 65+ exercises regularly.  Many seniors assume they are too tired, sick, or out-of-shape to exercise.  As you’ll see later in this article, that couldn’t be further from the truth.  If you have trouble exercising, you’ll just need to adjust your expectations for what constitutes working out.

Tired of cooking: if you want to lose weight and implement a weight loss meal plan, you’ll probably need to cut back on eating out at restaurants, which typically serve meals loaded with salt, sugar, and fat – that’s why they taste so good!  Instead, you’ll need to prepare more homemade meals so you can control the ingredients you’re using and ensure proper portion sizes.  That’s easier said than done for seniors who are tired of cooking, are unable to cook, or struggle to grocery shop for healthy ingredients.  In the next section we’ll discuss options available in your community that can assist with weight loss meals.

Weight Loss Tips After 70

Despite the challenges seniors face when trying to lose weight, here are some practical things you can do.

Stay Strong

You naturally lose muscle mass as you age, and you can offset that by doing strength training.  There are a variety of options for weight loss exercises, including light free weights, machines at the gym, yoga, or Pilates.  Remember, muscle burns more calories than fat, and strength training is the best way to build muscle.

Control Portion Sizes

Eating smaller portions means you’re consuming fewer calories, and if you’re consuming fewer calories and expending more you’ll lose weight.  One trick seniors can try is using smaller plates or bowls and filling up a larger portion (~1/2) of the plate with lower calorie vegetables instead of carbs and meat.

Eat Small Meals Throughout The Day

Instead of skipping meals and eating one or two large meals, it’s better to eat 4-6 small meals throughout the day.  Aim to eat breakfast, lunch, and dinner in smaller portions with at least 2 light snacks between meals.  Eating throughout the day will boost your metabolism, which in turn will allow your body to burn calories more efficiently.

Hydrate

Sometimes hunger can disguise itself as thirst.  Try to drink at least 64oz of water a day, even more if you’re doing a lot of cardio exercises.

Think Moderation, Not Elimination

One mistake that seniors, and everyone for that matter, make when starting a new diet is they try to eliminate everything that’s unhealthy immediately.  Instead, try eating less of the unhealthy foods before possibly eliminating them from your diet.  For example, if you normally eat dessert every night try cutting back to 4x per week to start.  If you develop new eating habits slowly and don’t make drastic changes, you’re more likely to stick with it.

Don’t Obsess Over The Scale

Your weight naturally fluctuates throughout the day, so don’t focus too much on minor changes in your weight.  Instead, focus on how you feel.  If you have more energy, feel stronger, and your clothes seem a little looser you’re probably on the right track.  Weigh yourself once a week at most.

Use A Healthy Meal Service

If you’re tired of cooking or find it stressful shopping for a weight loss meal plan, utilizing a healthy meal service for seniors can be a big help.  There are lots of weight loss meal options to consider for seniors, including meal delivery and personal chef services that can actually prepare customized meals in your home.

For more info on meal service options for seniors, check out our article “How To Find The Best Senior Meal Delivery Service.”

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Meal Delivery For Seniors vs. Senior Home Care vs. Personal Chefs: An Honest Comparison

Finding the right meal service for seniors can be a challenge with so many options out there.  A family caregiver who recently contacted us at Chefs For Seniors stated in an email:

My mom is no longer cooking for herself and her health is suffering as a result. Something’s got to change, but I’m not sure which option would work best for her.  She currently has a CNA coming into the home every day for a few hours, but she doesn’t know how to prepare diabetic-friendly meals.

We’ve also tried some meal delivery companies, some better than others, but none seemed to stick.  Then we found your company on Google, but a personal chef service seems like it would be way too expensive.  What would be really nice is some kind of unbiased information about food options for seniors, do you know where I could find that?

This article is our attempt to answer her question, and provide an unbiased comparison of meal delivery for seniors vs. senior home care meals vs. personal chef services.

We’ll list the advantages and disadvantages of each type of service, then allow you to form your own opinion on which meal service option would suit your needs best.

Meal delivery vs. home care vs. personal chef

Meal delivery services are convenient and affordable, but can’t be customized and sometimes aren’t very healthy.  Having a home care aide prepare meals can be a great source for companionship and the meals are freshly made, but senior caregivers aren’t trained cooks and services are very expensive.  Personal chef services provide the highest quality fully customized meals but can be a slightly more expensive option than meal delivery.

Pros & Cons of Meal Delivery Services for Seniors

Pros of Meal Delivery Services for Seniors

  • Affordable
  • Convenient
  • Calorie counts
  • Availability

Affordable

Compared to the other meal options for seniors examined in this article, meal delivery services tend to be more affordable. Most delivery services charge somewhere between $8-$14/meal plus shipping cost (usually ~$20/order).

Convenient

Most meal delivery services for services have the option to order meals online, and a cooler full of frozen meals will be delivered to your door 3-7 days later.  The meals can then be reheated at your convenience.

Calorie Counts

Since the meals are prepared in a factory setting, meal delivery companies can provide exact calorie counts and other nutrient breakdowns – which can be helpful if you have certain dietary concerns.

Availability

Since the meals are prepared in a central location and shipped, you can order meals for delivery from anywhere in the US – even if you live in a rural area.

Cons of Meal Delivery Services For Seniors

  • No customization
  • Quality
  • No accountability
  • More potential trash

No Customization

Many seniors have specific dietary concerns and/or food preferences, but unfortunately meal delivery services cannot accommodate your specific needs since the meals are mass-produced.

Quality

Most meal delivery services for seniors will deliver a cooler of mass-produce IQF frozen meals, so the meals aren’t as fresh and tasty as the other options examined in this article.

No Accountability

Many family caregivers are concerned about whether their loved ones are actually eating the meals ordered from a meal delivery service, or just stacking them in the freezer.

More Potential Trash

Environmentalists have noted that meal delivery services can lead to a lot of excess waste since the containers are disposable and thrown away after use.

Pros & Cons of Home Care Aid Meals

Pros of Home Care Aid Meals

  • Companionship
  • Plated meals
  • Grocery store trip

Companionship

A senior home care aid prepares meals in the client’s home, which offers a great opportunity for companionship.  Recent studies have shown loneliness to be as dangerous to your health as smoking a pack of cigarettes a day.

Plated Meals

Senior home care aides aren’t typically preparing make-ahead meals for the week. They’re usually preparing one meal at a time and plating it for the client.

Grocery Shopping Trip

Many senior home care aids will bring the client along for a grocery-shopping trip, so they can pick out exactly what ingredients they’d like.

Cons of Home Care Aid Meals

  • Cost
  • Quality
  • Food Safety

Cost

Of the 3 options examined in this article, seniors home care aids preparing meals is by far the highest cost option. The average hourly rate for home care in the US is $25/hour, and if you had a home care aide prepare 2 meals/day at 1 hour prep time/meal, that adds up to $350/week plus groceries.

Quality

Since most caregivers don’t have much cooking experience outside of possibly being a home cook, the quality of the food isn’t always great and diets they’re able to accommodate can be limited.

Food Safety

Senior home care aides are not ServSafe certified, so they are not trained in proper food preparation and storage procedures.  This could lead to potential food safety issues.

Pros & Cons of Personal Chef Services

Pros of Personal Chef Services

  • Quality
  • Customization
  • ·Companionship
  • Food Safety

Quality

Since many personal chefs have decades of cooking experience, the quality and freshness of the meals they prepare exceed the other two options examined in this article.

Customization

Personal chefs can customize meals to meet your specific dietary concerns and food preferences.  They can even work with your dietitian and/or doctor to ensure you’re eating what you’re supposed to.

Companionship

Since personal chefs prepare the meals in your home, it provides a great opportunity for companionship and a fun experience.

Safety

All personal chefs are ServSafe certified, so they’re knowledgeable about proper food handling and storage procedures. This helps avoid the potential for foodborne illness.

Cons of Personal Chef Services

  • Cost
  • Availability
  • Lack of nutrition info

Cost

While many personal chef services are more affordable than you’d think, they’re still usually more expensive than meal delivery services.  For example, Chefs For Seniors charges $110-$140 (plus $40-$60 in groceries) for a week’s worth of meals, ~12 servings.

Availability

Since the personal chef industry is relatively new, services aren’t available in every part of the US.  Most personal chefs are located in and around major metropolitan areas.

Lack of Nutrition Info

Since the meals are made from scratch in your home, personal chefs aren’t able to provide exact calorie counts and nutrition breakdowns for your meals.

Key Takeaways

Each of the three types of services examined in this article comes with its own set of advantages and disadvantages.

Pros and Cons of Meal Delivery Services For Seniors

Meal delivery services are affordable and available throughout the US, but food quality is often lacking and meals cannot be customized for specific diets.

Pros and Cons of Home Care Aid Meal Prep

Having a senior home care aid prepare meals offers a great opportunity for companionship and meals can be plated fresh, but most caregivers aren’t trained cooks, aren’t ServSafe certified, and it’s by far the most expensive meal service option for seniors.

Pros and Cons of Personal Chef Services

Personal chef services can customize meals for specific diets/food preferences, all chefs are ServSafe certified, and the quality of the meals is top-notch.  However, it’s a more expensive option than meal delivery services.

Still have questions about these three types of meal service options for seniors? Contact us directly HERE.

And don’t forget to download your FREE copy of our “Senior Nutrition Guide” e-book below.

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Meals On Wheels Vs Chefs For Seniors: Pros And Cons

Personal chef for seniors with a client in her home.

Meals on Wheels

Perhaps the most well-known senior meal delivery service is Meals on Wheels, and for good reason as they provide an incredible benefit to many older adults in America. Meals on Wheels programs originated in the United Kingdom during WWII when many people lost their homes and were unable to cook their own meals.  Meals on Wheels programs generally offer very affordable meals delivered right to your door.

PROS

  • Meals are provided at no cost or at an affordable rate, as most are subsidized by private donors and the Older American’s Act.
  • Meals are usually warm and ready to eat when they’re delivered
  • A volunteer drops off the meal in-person every day or sometimes every week.
  • There are Meals on Wheels programs in just about every community in the US (over 5000).

CONS

  • For most Meals on Wheels programs, meals cannot be customized for specific dietary concerns and/or food preferences.
  • Due to increased demand, many local Meals on Wheels programs have a long wait list for their services.
  • Many Meals on Wheels programs require that you meet certain qualifications to participate, such as “homebound” status or income below a set threshold.

Chefs For Seniors

We are a nationwide network of professional chefs who are all passionate about bringing fresh food into the lives of seniors at an affordable cost.  Watch this 45-second overview video to get an idea of our in-home, personal chef meal service.

With our service, a chef does all of the grocery shopping, brings fresh ingredients with, cooks the meal and cleans up in the home. Many believe having a personal chef is reserved for professional athletes and celebrities, but nowadays that isn’t the case.  Meals provided by a personal chef can be very affordable, with some like Chefs For Seniors able to offer prices similar to most senior meal delivery services.

PROS

  • Taste preferences and diet needs can all be customized for each individual.
  • There is instant feedback to the chef.
  • Fresh, healthy ingredients ensure a higher level of nutrition.
  • Meals delivered right to your door.
  • Ingredients are fresh and never frozen, adding to the flavor.
  • Companionship and a friendly visit – something to look forward to all week.
  • Chefs can offer feedback and updates on the client’s status to off-site family members.

CONS

  • Chefs For Seniors can be more expensive than other private pay meal delivery options in some cases.
  • Personal chef services for older adults are not currently funded through Medicare or the Older American’s Act, although some clients can pay with Long-Term Care insurance.
  • Requires that you have a working kitchen for the chef to prepare meals in.
  • Can be difficult to find personal chef services in every community, as it’s a relatively new industry.
Find A Chef For Seniors Near Me
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6 Ways To Keep Busy After Retirement

Paige A. Mitchell

The average American hopes to retire by the age of 66. However, what retirees plan to do with their time is a little less concrete. For people who have spent the last 40 to 50 years working, having unlimited amounts of free time can be a huge adjustment.

If you’re looking for great ways to occupy your time after leaving the workforce, there are lots of options for you to consider.

Keep reading to learn six ways to keep busy after retirement.

1. VOLUNTEER AT A LOCAL ORGANIZATION

Giving back your local community or finding a volunteer organization that aligns with your beliefs can be a worthwhile way to spend your retirement. Not only will volunteering help you fill your free time, but it’ll also give you a priceless sense of purpose and it can challenge you in ways that make you feel valued. There’s no shortage of organizations looking for volunteers, and many places value seniors for the wisdom and experience they can offer.

2. JOIN A GYM

If you’re hoping to stay in great shape and maintain your independence, joining a gym or taking fitness classes could be the first step. During your golden years, exercise can be extremely important. Regularly working out can lower your chances of heart attacks and strokes. Physical activity can also have positive effects on mental health and can help reduce the risk of dementia.

3. PUT THE FINISHING TOUCHES ON YOUR DREAM HOME

Are there projects around your house that you’ve been putting off for years?

Retiring means you’ll have more time for home repairs you may have been neglecting. Whether it’s upgrading your appliances or turning a spare bedroom into a reading room, you’ll have the freedom to explore making the changes you’ve always wanted to see.

Since you’ll probably be at home more often, retirement is the perfect time to make sure your space is as comfortable as possible. Don’t forget to sit back and enjoy the beautiful home you’ve worked so long and hard to create.

4. TRAVEL

When you’re working a full-time job, it’s not easy to travel as much as you might like. Once you enter retirement, you’ll have more time to visit all of the places you’ve been wanting to see. Whether you go on an international excursion or simply want to check out some nearby cities you haven’t had the chance to visit, retirement will allow you to explore like never before.

5. TRY SOMETHING NEW

Life education continues long after retirement. You can keeping learning and trying new things every day. Make it your mission to incorporate one new meal—or even ingredient—to your weekly menu. Or learn a new language one word at a time. New activities can lead to fun discoveries, like walking a new trail or finding a new restaurant.

6. BECOME A MENTOR

After years of being in the workforce, you’ve gained a wealth of great experience and insight in your field and life in general. There may be a young adult out there who could benefit from all of the lessons you’ve learned Connecting with someone who appreciates the knowledge you have to offer can makes us feel valued while also helping us stay social and active.

Many people have put so much time and effort into building their career, that leaving it behind can make them feel lost. Some people may even be afraid that they’ll start to become isolated once they stop working. But the truth is, there are so many things out there to enjoy once you decide to retire.

Retirement doesn’t have to mean that you’re stuck in the house all day. Instead, it could be the start of a new adventure.

Be sure to visit our blog to get more tips for seniors.

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All Chefs For Seniors locations across the US are independently owned and operated. When you choose Chefs For Seniors, you are supporting small business owners in your local community.