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10 Foods For Seniors Without Teeth

Top foods to eat if you don't have teeth.

Loss of teeth is sometimes a symptom of aging, but just because you need softer foods doesn’t mean your nutrition should suffer.  The following 10 foods are nutrient dense while also being easy to chew for seniors without teeth.

1. SCRAMBLED EGGS

Eggs are the most complete protein source out there and are also full of healthy fats.  Soft scrambled eggs are easy to make and chew.  For an added flavor boost, add a spoonful of cottage cheese or light sour cream to the eggs before scrambling.

2. MASHED POTATOES

If you leave the skins (which provide additional fiber) on, cut back on the butter, and use milk instead of heavy cream, mashed potatoes are actually a pretty healthy side dish.

3. WELL-COOKED STEAM VEGETABLES

Raw vegetables can be challenging for seniors without teeth.  When cooking vegetables, try using a steamer instead of boiling them.  Steaming helps retain the vegetable’s nutrients, as opposed to boiling that leaves most of the vitamins in the cooking water.

4. SMOOTHIES

Smoothies are a great way to boost your diet, plus there’s no chewing required.  Blend up your favorite fresh (or frozen) fruits, plain Greek yogurt, milk (can also use dairy-free milk), and any additional supplements (chia seeds, flax meal, acai powder, etc.).  You can even add fresh spinach for a superfood boost – we promise you won’t even taste it!

5. FLAKY FISH

Flakier fish is easier to chew than meatier varieties.  Opt for cod, salmon, or orange roughy instead of swordfish, mahi-mahi, or tuna.  Eating fish at least weekly is a great way to get omega-3’s and protein.  Baked or grilled fish is always much healthier than fried.

6. YOGURT

For seniors who aren’t lactose intolerant, yogurt is a great source of calcium and protein.  Plus, it has probiotics that promote healthy gut bacteria.  Choose whole-milk yogurt instead of fat-free, which is usually loaded with sugar and other artificial ingredients.

7. SOUP

Most soups, especially pureed ones, are pretty nutritious and easy to eat for seniors without teeth.  There are 100’s of soups to choose from, some of our favorites include potato-leek, tomato-basil, and minestrone.

8. OATMEAL

Old-fashioned oats are actually one of the healthiest breakfast foods you can find, in addition to being easy to chew.  Try to avoid adding a heaping spoonful of brown sugar, instead opting for honey or soft fresh fruit.

9. SLOW-COOKED MEAT

Meats cooked over high heat are probably the most difficult foods for seniors to chew.  In contrast, slow-cooked meats like pulled pork or beef stew are much better options for seniors that have difficulty chewing.

10. BEANS

Beans are a healthy source of fiber and protein, and when you cook them long enough, they become completely soft. There are plenty of recipes available that include beans, such as refried beans, black bean soup, and baked beans.

If you’re a senior that’s struggling to plan and prepare soft-food diet meals, or a concerned loved one, click below to request more information on Chefs For Seniors customized meal preparation services.

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Mechanical Soft Vs. Soft Foods Diet

Differences between mechanical soft and soft diet.

If you have certain medical conditions or are recovering from surgery, your doctor may recommend a mechanical soft or soft foods diet.  While these two eating plans sound similar, they’re actually quite different in terms of what foods are allowed and what they’re prescribed for.

In this article, we’ll discuss the differences between these two oft-prescribed diets.

MECHANICAL SOFT DIET

A mechanical soft diet focuses more on texture than ingredients.  Mechanical soft foods are usually altered in some way so they’re easy to chew and swallow.  It’s a useful diet for people for having difficulty chewing food, perhaps for some of the following reasons:

  • Getting used to new dentures
  • Recent stroke
  • Missing teeth
  • Just underwent radiation treatment
  • Sore jaw

MECHANICAL SOFT FOODS YOU CAN EAT

One nice aspect of a mechanical soft diet is that it’s not too restrictive.  As long as the foods you eat are cooked, shredded, blended, chopped, or ground you’re usually good to go.

Here are some examples of foods you can eat while on a mechanical soft diet:

  • All dairy products except non-shredded hard cheeses
  • Ground meats
  • Flaky fish
  • Eggs
  • Tofu
  • Nut butters
  • Soft cooked vegetables – no seeds or skins
  • Soups with finely chopped vegetables
  • Anything pureed
  • Oatmeal
  • Gravies and sauces
  • Soft bread

FOODS TO AVOID ON A MECHANICAL SOFT DIET

Below are some examples of difficult to chew foods you’ll want to avoid on a mechanical soft diet plan:

  • Nuts and seeds
  • Non-ground meats
  • Breads with hard crust
  • Hard candy
  • Raw, crunchy fruits and vegetables

SOFT FOODS DIET

Different than a mechanical soft diet that focuses on the texture of foods and ease of chewing, a soft foods diet emphasizes foods that are easy to digest.  However, there is some overlap between the two diets as easy to chew foods are often easier to digest.

Usually, this diet is prescribed for people with gastrointestinal issues or post-discharge from surgery (especially oral or throat surgery).  Oftentimes, patients in a hospital will transition from an all-liquid diet to a soft diet to ease the transition back into normal eating.  Different than a mechanical soft diet, which can be a long-term eating plan, a soft diet is usually prescribed for just a few days or few weeks at most.

SOFT FOODS YOU CAN EAT

A soft foods diet plan is often low in fiber and lacking in spices, while emphasizing simple carbohydrates.  Staying hydrated is also especially important for a soft foods diet plan.

Here are some examples of soft diet foods:

  • Pureed fruit
  • Canned vegetables
  • Egg noodles
  • White rice
  • White bread
  • Bananas
  • Cottage cheese
  • Tea
  • Mangos
  • Avocados
  • Mashed potatoes

FOODS TO AVOID ON A SOFT FOOD DIET

Here are some examples of high-fiber or difficult to digest foods you’ll want to avoid on a soft foods diet:

  • Whole wheat
  • Raw veggies
  • Beans
  • Nuts
  • Brown rice
  • Berries
  • Carbonated drinks
  • High fiber cereals
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7 Healthy High Fat Foods For Seniors

Many people believe that foods high in fat are bad for you.  And for certain foods, that’s absolutely true.  Saturated fats and trans fats should be avoided, and excess consumption can increase your risk for heart disease and diabetes.

However, there are also a number of fats that are very good for you.  For example, one of the primary components of the Mediterranean Diet (consistently ranked one of the top diets by US News & World Report) is healthy fats.

WHAT IS A HEALTHY FAT?

The term healthy fat usually refers to monounsaturated and polyunsaturated fats.  They help reduce “bad” cholesterol, called LDL cholesterol, which clogs your arteries.  There is also research showing that healthy fats can help regulate blood sugar levels, thus decreasing the risk for type 2 diabetes.

MONOUNSATURATED FATS

These are simply fat molecules that have one unsaturated carbon bond.  Monounsaturated fats are typically liquid at room temperature but turn solid when chilled. An example that almost everyone has in his or her pantry is olive oil.

In addition to reducing LDL cholesterol levels, monounsaturated fats also provide nutrients to help develop and maintain your health. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most seniors could use more of.

POLYUNSATURATED FATS

Different than monounsaturated fats, polyunsaturated fats have MORE THAN one unsaturated carbon bond. They are usually liquid at room temp, but turn solid when chilled.

Polyunsaturated fats include omega-3 and omega-6 fats.  These fatty acids are necessary for proper brain function and cell growth.

Omega-3 fats help:

  • Reduce the risk for an irregular heartbeat
  • Slightly lower your blood pressure
  • Slow the build-up of plaque

Omega-6 fats help:

  • Control your blood sugar
  • Lower your blood pressure

HOW MUCH SHOULD YOU EAT?

The latest Dietary Guidelines For Americans recommends getting no more than 30% of your daily calories from fat.  Most of those fat calories should be mono or poly unsaturated, as opposed to saturated or trans fats.   Saturated fats shouldn’t make up more than 6% of your daily calories intake.

All fats, whether healthy or unhealthy, contain 9 calories per gram.  Eating any type of fat is excess can lead to weight gain for seniors because they’re twice as calorie-dense as carbs and protein.

7 HEALTHY HIGH FAT FOODS FOR SENIORS

Here are 7 high fat foods that are extremely healthy for seniors:

1. FATTY FISH

Especially salmon, trout, sardines, and herring.

Fatty fish like the ones mentioned above are very high in omega-3 fatty acids, plus they’re a great source of protein.  If you don’t care for the taste of fish, taking a fish oil supplement can be beneficial.

2. CHIA SEEDS

This may be surprising, but chia seeds are 80% fat.  They contain high amounts of omega-3 fatty acids, and all of the carbs contained in a chia seed are fiber that can aid digestion.

You can find chia seeds at most grocery stores in the health food aisle, and they can be added or smoothies or oatmeal.

 3. FULL-FAT YOGURT

Many yogurts you’ll find in the grocery store are low in fat, but high in sugar.  Instead of reaching for those, look for high-fat whole milk yogurt.  It’s loaded with probiotics, which can help maintain healthy amount of good bacteria in your body.

 4. NUTS

Healthy nuts include walnuts, almonds, macadamia nuts, and numerous others.

They are high in healthy fats and fiber, while being a great source of protein.  In addition, many nuts have high amounts of vitamin E and magnesium, both of which are essential nutrients.

5. DARK CHOCOLATE

This superfood is one of the healthiest desserts out there.  It’s also very high in good fats.

Dark chocolate is loaded with antioxidants, which research has shown can help reduce risks for various diseases like cancer.  Studies also show that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don’t eat dark chocolate

When buying, look for dark chocolate that’s at least 70% cocoa.

 6. CHEESE

Real cheese, not the heavily processed kind, is actually very nutritious.  It’s a great source of calcium, which can help seniors strengthen their bones.  Plus, it contains vitamin B12, phosphorus, and protein.

Seniors with compromised immune systems may want to avoid soft cheeses like Brie, bleu cheese, and goat cheese, which can sometimes harbor harmful bacteria.

 7. AVOCADOS

Different than almost all other fruits, which are carb-based, avocados are mostly fat.  They are high in a monounsaturated fat called oleic acid and contain 40% more potassium than bananas.  Like most monounsaturated fats, eating avocados helps lower LDL cholesterol and raises HDL (the “good”) cholesterol.

Avocados are good for most seniors, except those needing a low potassium diet (aka a kidney diet).

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How To Find The Best Senior Meal Delivery Service

Senior Meal Services – Keeping Our Seniors Healthy & Happy

With the rapidly aging population in America, it’s no secret that senior meal services are in high demand. The question is – which is the best option for you or your loved ones?

A recent NPR article states that “according to some estimates, there are hundreds of thousands, maybe even a million seniors living in their own homes who are malnourished. In long-term care facilities, up to 50 percent may suffer from malnutrition. This leads to increased risk of illness, frailty, and falls.”

When meal preparation becomes too difficult or you simply don’t want to do it anymore, a host of health problems arise. Senior meal services have the potential to assist seniors in eating healthy, nutritious meals.

Why More And More Seniors Are Choosing A Meal Service

Here are just a few reason why people may use a meal delivery service:

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  1. Nutrition – When food prep becomes difficult, many seniors turn to packaged foods, which often offer poor health benefits, or simply stop eating. Meal services can offer healthy meal alternatives.
  2. Safety – For those with certain chronic diseases it can be unsafe to work near a hot stove, or challenging to carry heavy groceries and stand for long periods to chop and cook fresh ingredients.
  3. Time – Many people are caregiving for a spouse, parent, or loved one.  With all of the other responsibilities in life, meal preparation for those you love can suffer. In addition, others who have cooked meals for years simply enjoy the option to outsource the responsibility to someone else.
  4. Custom Diets – For a growing number of people in America, low-sodium, diabetic, and gluten-free meal options are necessary for health reasons.  For others, tailoring around taste and sensitive digestion can make a huge difference.
  5. Affordability – Senior meal delivery services, because of economies of scale, can often offer a more affordable option to older adults who find themselves eating out at restaurants, buying carry out food, or purchasing frozen meals.
  6. Companionship – Not only is malnutrition a major issue with seniors but so is loneliness. Senior meal delivery services have the opportunity to deliver more than just food. They can also deliver a friendly visit that provides much-needed interaction.
  7. Delicious Food – This certainly will vary by service, but if you find the right company, you may just end up eating some of the best food you’ve ever had. Fresh and healthy ingredients make meals not only beautiful to look at, but also delicious to eat!

Exploring Different Meal Service Options

If you or a loved you know have decided that help with meals is right for you, it’s time to explore the best options. There are several solutions to consider, some of which offer an alternative to delivered meals. Let’s take a look at the different types meal services offered and explore the pros and cons of each.

I. SENIOR CENTERS

Senior centers have been around for a long time and offer an important role in our communities across the country. But, how are they for senior meals?

PROs

  • Food usually is relatively affordable, sometimes even provided at no cost.
  • Most communities have a senior center in their service area – be it at a church or another community center.
  • For those who are mobile, senior centers offer a meeting place for visiting and companionship.

CONs

  • Generally, food needs to be eaten at the center or picked up for carryout.
  • Requires transportation to get to the center.
  • Your menu is dictated for you. Generally, you don’t have input in on the meals prepared and they cannot be customized for specific diets.

II. MAILED MEAL SERVICES

There are many types of mailed senior meal delivery services where food can be delivered right to your door, typically in a large cooler with ice packs. MagicKitchen.com and Silver Cuisine by BistroMD are a few examples of these services.

PROs

  • Convenience, you don’t have to leave your home to get your meals.
  • Many services offered, “chef-prepared” and nutritious options.
  • Ability to order online or over the phone and shipped to your residence.

CONs

  • Some meal delivery options like Blue Apron still require preparation at home, which can be physically challenging.
  • Meals must be stored for long periods, so they are made centrally and then frozen for shipping.
  • Meals delivered through the mail offer no companionship component.
  • Meals can’t be customized for specific diets or food preferences.
  • Generally, have to pay for shipping costs which can run up to $20/order.

III. IN-HOME MEAL DELIVERY

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.
  • A volunteer drops off the meal in-person.
  • There are Meals on Wheels programs in just about every community in the US (over 5000).

CONs

  • For most 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.

An in-home personal chef is a unique option for seniors looking for healthy, customized meals.

An in-home personal chef is a unique option for seniors looking for healthy, customized meals.

IV. IN-HOME PERSONAL CHEF

A final type of meal program that more and more people (especially seniors) are turning to is an in-home personal chef. Normally with this option, 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 relatively affordable, with some able to offer prices similar to 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

  • Personal chef services can be more expensive than other meal delivery options in some cases.
  • 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.

Chefs For Seniors – A New Option for Seniors

What is Chefs For Seniors? We are a mission-driven company with a goal to keep older adults in their homes by supporting both nutritional and social needs.

We host a 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.

What Makes Chefs For Seniors Different?

Chefs For Seniors was founded in 2013 by father-son team Barrett and Nathan Allman.  Barrett was a long-time executive chef and restaurant owner with over 25 years of experience in the food service industry.  Since the company’s inception, Chefs For Seniors’ local chefs have prepared over 100,000 meals for seniors in 9 states, and is growing quickly through its nationwide franchise expansion.

There are several reasons that it makes sense to choose Chefs For Seniors over other meal delivery services:

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  1. Fresh – The food is always fresh, never frozen! Our vetted and professional chefs do the grocery shopping for you and use their years of cooking experience to select the best food items to make delicious meals right in your own home.
  2. Nutritious –  We make balanced meals with healthy ingredients that provide plenty of nutritious benefits. More importantly, since it is designed around what you like, our clients tend to eat all the food we make.
  3. Affordable – Our nationwide scale allows us to keep our meal subscriptions affordable. Because we aren’t a one-man personal chef, we are able to pass on those savings to you.  Our service costs $95-$129 per visit for ~12 servings of meals, which is much more affordable that most personal chef services.
  4. Custom – Because the chef gets to know you and your preferences, your meals will be customized to your tastes and your diet needs. Love cumin? Great, we’ll add it in. Have low-sodium or gluten-free diet concerns? No problem. A key advantage with Chefs For Seniors is that our chefs get to know you at a very detailed level and can create personalized menus that you’ll enjoy.
  5. Companionship – We believe in food is good for the body and a friendly visit is good for the soul. Our chefs love visiting our customers, and our seniors look forward to the visit every week. With Chefs For Seniors, you get good food and good company!

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7 Tips For Starting A Personal Chef Business

So, you’re a chef who’s tired of the long hours and harsh work environment of restaurants.  Or maybe you’re a foodie who enjoys cooking at home and would love to translate that passion into a business.  In either case, starting a personal chef business could be an ideal business venture for you. You’ll get to live out your dream of making amazing food in a relaxed work environment, build lasting relationships with people, and make a great living at the same time.

In this article, we’ll define what a personal chef does, explain some of the benefits of becoming a personal chef, and offer 7 Tips For Starting A Personal Chef Business.

If you’re interested in being a personal chef, but feel you would benefit from additional marketing and operational support, click below to view more information on Chefs For Seniors’ Franchise Opportunity.

WHAT DOES A PERSONAL CHEF DO?

The personal chef business model is admittedly new and innovative; in fact for all you accountants the personal chef industry doesn’t even have it’s own NAICS industry code.  Simply put, a Personal Chef Service provides clients with customized, nutritious, delicious, and affordable meals prepared in the comfort of their own home.  As a personal chef, you work with an individual client or family who hires you to visit their home 2x/week, weekly, bi-weekly, or monthly to prepare make-ahead meals. A big part of a personal chef service is building relationships with your clients, and having a solid understanding of their dietary concerns and specific food preferences.

Most personal chefs charge a fixed rate for their services, with the grocery cost being reimbursed by the client.  And different than a private chef service, where you contract with just one family and are in their home almost every day, personal chefs cook for multiple clients in a week – typically 5 to 15.

In addition to a make-ahead meal service, most personal chefs will also do dinner parties and small catering events where they prepare the food at the client’s home.

So that’s what a personal chef DOES do, here’s what most DON’T do:

  • Meal delivery: most personal chef companies don’t have access to a commercial kitchen, so they’re unable to prepare meals offsite and deliver them.  In order to offer meal delivery, you’d need to be properly licensed too.
  • Other household chores: a personal chef’s craft and passion is food, so they probably aren’t the best fit for helping clients with landscaping, housecleaning, and other home services.  Plus, most liability insurance carried by personal chefs only covers them while they’re cooking, shopping, and driving.

Personal chefs prepare customized meals for the week in their clients homes, and also handle grocery shopping.

Personal chefs prepare customized meals for the week in their clients homes, and also handle grocery shopping.

 

BENEFITS OF STARTING A PERSONAL CHEF BUSINESS

There are many reasons why a personal chef business is an attractive venture, including:

  • Low capital investment: compared to other businesses in the foodservice industry, a personal chef business requires a very low initial investment and minimal ongoing expenses.  That means it’ll be easier to get to profitability, and the business is lower risk than other ventures because you shouldn’t need to take out a business loan.  Since you’re doing the cooking in the client’s home and purchasing food at a grocery store, you don’t need commercial space, equipment (aside from pots, pans, utensils, etc.), or inventory.  In terms of all your startup expenses for the first 3 months, it’s very realistic to start a small personal chef business for $5-$15K.
  • Work-life balance: as a personal chef, when you work is dependent on the client’s availability and your availability.  Generally, no one is going to want their chef cooking in their home at midnight, so you avoid the late nights that plague restaurant workers.  Plus, when you’re not cooking or marketing you can run the business from home so you can spend more time with your family.
  • Relationship with clients: personal chefs really enjoy the lasting friendships they build with clients, especially those serviced on a long-term basis.
  • Creative expression: as a personal chef, you’re encouraged to utilize your creativity and make a wide variety of dishes for clients.  There’s really no better way to familiarize yourself with cuisines from all over the world than being a personal chef.
  • Earning potential: simply put, if you play your cards right you can make more money as a personal chef than you could in other food service jobs.  Many personal chefs charge a fixed rate for their services, but if you break it down to an hourly rate many are bringing in $40-$100/hour when executing the service.  A personal chef with a full slate of clients can make upwards of $150K per year, plus there’s always the option to hire additional chefs and expand your reach.

One of the benefits of being a personal chef is building lasting relationships with your clients.

One of the benefits of being a personal chef is building lasting relationships with your clients.

7 TIPS FOR STARTING A PERSONAL CHEF BUSINESS

If you’re looking to start a personal chef business, here are 7 tips to get you on the right track:

  1. Form an LLC: instead of going the sole proprietor route, personal chefs should form an official business entity and submit articles of organization to the state for a Limited Liability Company.  Because you’re preparing food, there’s always the potential for clients to sue your business, and an LLC provides you an added layer of protection for your personal assets.  Plus, you avoid the double taxation and other complexities of a c-corporation.
  2. Get properly insured: before you start servicing clients, make sure you have general liability insurance through a reliable carrier.  Some insurance carriers won’t cover in-home services, and you’ll receive various premium quotes from different companies, so it’s best to shop around.  You may want to also consider property damage and/or professional liability insurance.  If you hire employees, you’ll need worker’s compensation insurance.
  3. Write a business plan: it’s one thing to have an idea in your head for how you’re going to build a personal chef business, it’s another to actually execute the plan.  Writing a solid business plan will help organize your thoughts on paper, establish a financial plan, and attract investors if you’re seeking outside capital.
  4. Purchase your website domain & build a nice website:  once you decide on a company name, make sure you purchase the web domain name through a company like GoDaddy or Google Domains.  You may want to purchase multiple domain endings in addition to .com, such as .co, .net, .org, and .io.  This ensures no one else can purchase that domain name.  Once you have the domain, you’ll want to build a nice looking website.  One of the challenges of starting a new business in this day and age is the cost (a custom website can easily cost over $10K) of building an SEO optimized website that will drive significant traffic.  Simply put, a new website isn’t going to attract a lot of visitors short of you having a massive email list or amazing press.  Unfortunately, Google’s algorithms don’t work very quickly.  One shortcut to getting lots of website traffic initially is to buy into a personal chef franchise with an established brand and website domain.
  5. Have a solid marketing plan: with any service business, once you’re officially “open” the reality is your phone isn’t going to start ringing right away.  You’ll need a solid marketing strategy utilizing different channels, including referral marketing, direct sales, and online advertising (through Facebook, Google Adwords, and email marketing).  You also have to be patient, as they say, “Rome wasn’t built in a day.”  Even if you’re diligent about marketing efforts, it will probably take 3-6 months to fill up your schedule with clients.  If marketing and sales aren’t your forte, you can always hire a marketing agency or inquire about franchising/licensing opportunities with various companies that providing marketing support for personal chefs.
  6. Perfect your recipes: before cooking for paying clients, practice the service as much as possible with friends and family.  Perfect the recipes you’re going to add to your menus, but leave enough flexibility to allow for client customization.   Focus on your strengths, if you’re not familiar with making Thai food it’s probably best to leave those dishes off your menu.
  7. Gather testimonials ASAP: people buy services from trustworthy businesses, so testimonials on your website and social media pages are extremely important.  As soon as you start servicing clients, be sure to gather written and video testimonials and upload them online.

If you’re interested in exploring a personal chef business venture further, but feel you could benefit from additional support for:

  • Digital marketing
  • Content marketing
  • Print advertising
  • Technology solutions
  • Operations training
  • Recipes
  • Business coaching
  • Community support

Click below to learn more about affordable personal chef franchise opportunities through Chefs For Seniors.

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7 Surprising High Sodium Foods For Seniors

In the US, many seniors consume more sodium than they should.  This can lead to various health problems like high blood pressure and heart disease.  While most of us know to lay off the processed frozen meals and deli meats, this article highlights 7 surprising high sodium foods for seniors to avoid.

GENERAL GUIDELINES FOR LOW SODIUM DIET

To reduce the risk of heart disease or reduce symptoms if you’ve already been diagnosed, your doctor will probably recommend a low sodium diet.  If you follow a low salt diet, it will help keep high blood pressure and edema (swelling) under control.

For many seniors needing a low salt diet, consuming less than 1500mg of sodium per day is ideal given that many older adults consume fewer calories in a day than the average person.  That said, it’s best to always follow your doctor’s recommendation on sodium intake.

Here are some general guidelines/tips for a low sodium diet:

  • Take the saltshaker off the table.
  • Sea salt is better for you than iodized or kosher salt.
  • Choose low sodium ingredients at the store (foods containing less than 140mg per serving).  Most condiments and other center-aisle items at the grocery store have a low sodium alternative.
  • Avoid high salt foods (with over 400mg of sodium per serving).
  • Watch out for high-sodium additives like MSG.
  • Avoid soft water for drinking as it contains added sodium.
  • Salt substitutes can be a good option, but it’s probably best to avoid them if you need to be on a low potassium diet.
  • Eat homemade meals instead of restaurant meals or processed frozen meals.

OBVIOUS HIGH SODIUM FOODS TO AVOID

Before looking at the 7 Surprising High Sodium Foods For Seniors, let’s review the more obvious high sodium foods to avoid at the grocery store – or toss if they’re sitting in your pantry.

  • Processed Meats: avoid smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar, and anchovies.
  • Grocery Store Frozen Meals: with very few exceptions, frozen meals from the grocery store are high in salt and other preservatives.  Plus, they usually don’t taste very good.  If you’re tired of cooking but need a low sodium diet, there are lots of better options for getting nutritious meals.  Check out our post on “How To Find The Best Senior Meal Delivery Service.”
  • Canned vegetables or meals: A lot of seniors enjoy canned vegetables, but their sodium content means they should be avoided.  The same logic holds true for canned meals like ravioli or soup.
  • Condiments and salad dressings without the “low sodium” or “no-salt-added” label: especially soy sauce and ketchup.  Most stores have low sodium alternatives.
  • Pickled vegetables: olives and pickles are EXTREMELY high in salt and should be avoided.
  • Jarred or packaged sauces: most Marinara, Alfredo, and Asian stir-fry sauces should be avoided, although some branded do offer low sodium products.
  • Salted snacks: potato chips, crackers, nuts, etc.
  • Salted butter or margarine: unsalted butter is usually a little more expensive, but it’s healthier than salted butter.

7 SURPRISINGLY HIGH SODIUM FOODS FOR SENIORS

Okay, so it’s no surprise that potato chips and bacon are high in sodium…but there are also a lot of foods with high sodium levels that you wouldn’t expect.  Below are 7 of the most surprising high salt foods:

#1: CEREAL

Most people think sugar is the ingredient to worry about with boxed cereals, but many have 180-300mg of salt per serving.  Instead of packaged cereal, try homemade granola or old-fashioned oatmeal with fresh berries.

#2: BAGELS

One bagel can contain up to 500mg of salt, and that number can go even higher for cheese or everything-flavored bagels.

#3: PRE-MADE CAKES

Most seniors love sweets, but if you’re looking to satisfy a sweet tooth, homemade desserts are much healthier in terms of salt content. Grocery store cakes oftentimes rely on sodium as a preservative to increase the shelf life.  Boxed cake mixes also have a lot of sodium.

#4: VEGGIE BURGERS

Many seniors believe a veggie burger is a healthy choice, but one patty can have 400-500mg of sodium.  That’s almost 1/3 of the recommended sodium intake for an entire day in one 4oz burger!

#5: PANCAKES

Ready-made and pourable mixes have a surprisingly high amount of salt (400-700mg for 3 medium pancakes).  In keeping with the trend of this article, homemade is better tasting and better for you.

#6: CERTAIN CHICKEN BREASTS

Some chicken breasts, especially the frozen ones, are injected with a sodium solution to keep the meat juicy and add to the taste.  Avoid buying chicken with salt on the ingredient label.

#7: STORE BOUGHT COCKTAIL MIXES

Who doesn’t enjoy a good Bloody Mary or margarita once in a while?  It’s okay in moderation, but some of the premixed cocktails you buy at the store can have upwards of 650mg of salt per 16oz drink.

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How To Find The Best Personal Chef Service

So, you’re looking to hire a personal chef service to prepare make-ahead meals.  This begs the question: with all the options out there, how do you find the best personal chef service in your area?

One of the main benefits of a personal chef service is the level of customization they can provide and the unique relationship you build with your chef.  That being said, finding the right personal chef is a bit like dating, meaning not every chef is going to be a good fit for you.

Before we dive in, if you’re not familiar with what a personal chef does check out our post: “What Exactly Is A Personal Chef?”

Personal chefs prepare customized meals for clients in their home kitchens.

Personal chefs prepare customized meals for clients in their home kitchens.

SEARCHING FOR PERSONAL CHEFS ONLINE

Unless a friend or family member has referred you to a company, your first step when researching the best personal chef services in your area will probably entail going to Google.  When doing a web search and examining the websites of various personal chef services, here are some questions to ask yourself:

  • Does their website look professional?  An easy to navigate and visually appealing website shows the personal chef company you’re researching takes their business seriously.   Think about it, if their website is bad that probably means they don’t have the money to invest in a nicer page, and they don’t have the money because they struggle to get clients due to poor service.
  • Are there testimonials? See if the personal chef service has in-depth testimonials from real clients on their website – videos are even better!  Also look at websites like Facebook and Yelp for client reviews.
  • Do their sample menus look appetizing? Most personal chef service websites will have sample menus online to give visitors an idea of the types of meals they specialize in.  While most personal chefs can customize menus for their clients, the sample menus tell you what’s in their wheelhouse.  For example, if the majority of dishes on their menu are Latin-inspired but you’re not interested in that type of cuisine, that particular personal chef might not be the best fit.
  • Is there a bio of the chef(s)? Look for a short bio on the owner of the company or their employees. You’ll want some background information on the personal chef coming into your home.
  • Do they talk about the cost? A lot of personal chef service websites don’t provide exact pricing information, which is understandable given the customized nature of the service.  However, see if they provide some pricing information (even a range) to give yourself a general idea of what their services would cost you.   For pricing information, look for a Price tab on the website homepage or the FAQ section.

For more information, check out our recent post “What Does A Personal Chef Cost?”

QUESTIONS TO ASK DURING THE CONSULTATION

Once you find a personal chef service you’re interested in, most will contact you to schedule a phone or in-person consultation.  Any professional personal chef company should contact you within 24 hours via phone or email.

A consultation with a personal chef generally takes ~1 hour, and they can answer all your questions at that time.  During the consultation, here are some questions you’ll want to ask the chef if they don’t bring these topics up themselves:

  • Do you have liability insurance? This is one of the most important questions to ask a personal chef service – you may even want to request a formal insurance certificate.  Given the nature of the business model, there are many small independent operators that don’t even have a formal business entity established for their personal chef service.  This means they probably aren’t carrying liability insurance, and if they break an appliance or start a fire you’re out of luck.  Any credible personal chef service should be properly insured.
  • Do I have to supply pots, pans, and utensils? Some personal chefs bring their own “toolbox” of equipment, while others use what you have on hand.  For most clients, they prefer chefs to bring their own equipment so they don’t have to worry about kitchen supplies being damaged.
  • How much do you typically spend at the grocery store? Most personal chef services also provide a grocery shopping service, meaning they’ll pick up the items needed for the meal prep at the grocery store before coming to your home.  And their pricing structure is usually a flat service-fee plus reimbursement for grocery.  Ask what the average amount spent at the store is – for 12 servings of meals you can expect $45-$90 per service.
  • How long would you be in my home doing meal prep? There’s a lot of variabilities here, with some chefs taking less than 2 hours to prepare meals while others are in the home 8+ hours.
  • Are there any long-term contracts? Some personal chef services don’t have any contracts, while others require a monthly or quarterly contract.  In our experience, the best personal chefs don’t have long-term contracts because they’re confident enough in the services they provide.
  • Are you able to accommodate my dietary concerns? If you have a specific diet you’re wanting or needing to follow, ask the chef upfront if they’re familiar with your dietary concern(s) and whether they’d be able to create menus that fit with your nutrition plan.  But remember, a personal chef is not a dietitian and cannot prescribe diets or guarantee their meals will meet certain requirements.
  • How much is the service going to cost ME? Once the chef has explained the service and answered your questions, it’s time for them to provide you with cost information based on the information you provided.  There’s a lot of variability with personal chef prices, so do your research ahead of time to see what the going rates are in your area.

Personal chefs also provide a grocery shopping service for clients.

Personal chefs also provide a grocery shopping service for clients.

AFTER THE CONSULTATION

If you feel comfortable signing up during the consultation, the next step would be scheduling a visit and beginning the service!  As the saying goes “the proof is in the pudding” and the service day confirms whether the personal chef service will be able to live up to their promises.

That being said, keep in mind that personal chefs are offering a service – not a product.  Food is very subjective, and if you don’t like some of the meals provide feedback to your chef so they can change things going forward.  It’s a relationship that takes time to build; they won’t know exactly how you like food prepared for the first visit.

In conclusion, if you ask good questions and do your research, you’ll be one step closer to finding the best personal chef service in your area!

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How Much Does A Personal Chef Cost?

A personal chef is defined as a culinary professional hired by multiple clients to prepare make-ahead meals in the client’s home kitchens, based on their needs and food preferences.  It’s a relatively new type of service that’s gaining in popularity across the US, and provides a lot of value to clients with busy schedules, specific diets, and an appetite for great-tasting meals.

A personal chef is not to be confused with a private chef, which is typically hired by one client to prepare meals daily and is typically reserved for professional athletes, celebrities, and CEOs of the world.  A private chef can cost upwards of $60,000/year, not including the cost of groceries.  Different than a private chef, a personal chef service tends to be more affordable for the average person.   But this still begs the all-important question when researching personal chef services in your area, “WHAT DOES IT COST?”

WHAT YOU GET FOR YOUR MONEY WITH A PERSONAL CHEF

Before diving into the cost of a personal chef, it’s important to understand what you’re typically getting for your money when you hire a personal chef service to handle make-ahead meal preparation.

  1. First, your personal chef will plan a customized menu for you based on your suggestions, dietary concerns, and unique food preferences.  Many personal chefs will involve you in the process of creating a menu, so it’s very collaborative.
  2. Second, your chef will procure the freshest ingredients possible for the service at a local grocery store, farmer’s market, or other food vendors.  Many times, you can even have your chef pick up some additional items at the store that you need, like milk or eggs.
  3. Once they finish shopping, your personal chef will bring the ingredients to your home and begin the meal preparation process.  Some personal chefs will bring their own equipment (pots, pans, utensils, etc.), while others choose to use the clients.  The cooking process takes anywhere from 2 – 5 hours in the home and the time spent in the home depends on the type of meals selected, number of meals being prepared, and the unique style of the chef.  If the client is home during the service, it’s not uncommon to pull up a chair and chat with the chef while they cook.  It’s something most clients look forward to each service day!
  4. Once the cooking process is complete, the chef will package the meals in plastic or glass containers, label them, and store them in the fridge or freezer.
  5. Then comes one of the most important steps: cleaning the kitchen!  Most personal chefs take great pride in their workspace, and will diligently clean your kitchen – often leaving it even cleaner than they found it.
  6. Finally, if you’re a regular client, the chef will sit down and begin discussing a menu for the next service.  Some personal chefs will plan the next menu in entirety at the end of the visit, while others may choose to communicate with their clients via phone or email.

Most clients will have their personal chef come to their home weekly, bi-weekly, or monthly.

Your personal chef will buy fresh ingredients at a local grocery store just before coming to your home.

Your personal chef will buy fresh ingredients at a local grocery store just before coming to your home.

WHAT DOES A PERSONAL CHEF COST?

As you can imagine, there’s a lot of variabilities when it comes to the rates charged by a personal chef.  Some charge an hourly rate, others charge a fixed rate that includes grocery, but the most common pricing structure you’ll see is a fixed rate for the service (depending on the number of meals selected) plus the cost of groceries.  For the purposes of this article, we’ll be looking at the fixed service plus grocery-pricing model.

To start, let’s examine the service fee, which does not include the food cost.  We’re also going to look at the average price for 12 servings of meals, which represents an average number of servings/meals prepared during a personal chef visit.  You can usually have your personal chef prepare additional servings of each meal, which would increase the service charge slightly, but of course lowers the cost per meal.

Based on our research of dozens of personal chef services throughout the US, the service cost to have a personal chef prepare 12 servings of meals (typically 4 or 6 different entrees) ranges from $150-$400.  The median is around $250, with prices being a bit higher in large metro areas – LA, New York, Chicago, Miami, etc.  Chefs charging in the $300-$500 range are typically in large urban areas, are highly acclaimed, and have years of experience in high-end restaurants.

Typically the lower cost personal chef services in the $150-$250 price range are part of a larger franchise network or have a team of chefs working for one business so they can benefit from economies of scale.  Our company, Chefs For Seniors, is one example but there are a few other similar services such as Dinner Elf in Austin, TX.  Sole proprietor personal chefs tend to charge those higher prices, but often struggle to attract clients and keep them long-term.  Clients may think of higher-end personal chefs as more of a luxury service, rather than filling a need on a weekly basis.  Personal chef services in the lower price range tend to have larger client bases (some may even have 100’s of clients), and it’s sustainable for the client’s budget to keep their personal chef around for a long time.

When it comes to grocery costs for ~12 servings of meals, a lot of that is up to you.  Most personal chefs will discuss a grocery budget with you to get an idea of what you’re willing to spend and for the average client, you can expect anywhere from $65-$125 in food cost per service.  If you want organic, kosher, or high-end ingredients you can expect to pay more.

Overall, when you think about the time you save and the amazing meals you get when you hire a personal chef service, it can be a reasonably priced solution for a lot of people.  To find a personal chef in your area, visit the United States Personal Chef Association website: https://www.uspca.com/.  They provide certification and training guides for personal chefs across the US.  Or visit chefsforseniors.com to see if we offer services in your area!

Personal chefs provide a great value for busy families, seniors, and young professionals considering the high-level of service offered and great-tasting food.

Personal chefs provide a great value for busy families, seniors, and young professionals considering the high-level of service offered and great-tasting food.

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7 Of The Best Foods For Seniors

Whole foods do have an amazing ability to enhance seniors’ health and well being.  If your weekly grocery list already contains a wide variety of fruits, vegetables, lean proteins, and whole grains…good for you and keep up the good work.  On the other hand, if your grocery list leaves something to be desired, adding these nutrient-dense foods can supercharge your health and make you feel rejuvenated!

Also, if you’re not interested in cooking for yourself or find it a hassle to grocery shop, there are lots of great meal services out there just for older adults that can help incorporate these foods into your diet.

BLUEBERRIES

In a 2012 Annals of Neurology study, people who regularly ate blueberries experienced slower cognitive decline—an aging delay of as much as 2.5 years—than less avid berry eaters.  They are a great source of vitamin K, and also contain vitamin C, fiber, and other antioxidants that are especially important for seniors.

Try adding blueberries to your breakfast cereal, or blend them up in a smoothie.  If buying fresh blueberries is too expensive or you don’t eat them quickly enough, frozen blueberries provide the same level of nutrients and can be stored for longer periods of time.

GREEK YOGURT

10 years ago hardly anyone had heard of this once niche food that has seemingly overtaken supermarket shelves.  Part of Greek yogurt’s popularity is due to its high protein content and great taste.  It also provides high levels of calcium (good for preventing osteoporosis), potassium, and B12.

Protein consumption is very important for seniors because it helps to preserve muscle mass, and adults tend to start eating less meat past age 50.   Enter Greek yogurt, which is a great high-protein snack for seniors eating less meat.

One thing to watch out for with Greek yogurt is the high sugar content of the flavored varieties.  Opting for plain Greek yogurt would be the healthiest choice, and you can stir in fresh fruit or granola.

SPINACH

If it’s good for Popeye, it’s good for you!  Leafy greens, not including iceberg lettuce which has little nutrient value, like spinach are perhaps THE most nutrient dense foods you can eat.  Spinach is especially high in vitamin K, which aids bone health.

To get your daily dose of greens, you can sauté spinach in olive oil until wilted, blend into a delicious smoothie (you’ll barely notice the taste), or make yourself a fresh spinach salad with balsamic vinaigrette.

MIXED NUTS

While most nuts are high in fat, not all fats are bad.  Nuts are high in Omega-3 fatty acids, which can help with inflammation and prevent chronic diseases like cancer.

Almonds are high in magnesium, pistachios are high in potassium, and even peanuts are considered pretty healthy for seniors.  If your doctor wants you on a sodium-restricted diet, you can opt for unsalted mixed nuts.

The USDA recommends that you aim for 4 oz of nuts every week.

SALMON

Not everyone cares for fish, but for those who do salmon is an excellent choice.  Salmon is chalked-full of Omega-3 fatty acids, which help keep your heart healthy and greatly decreases brain cell loss.  It’s also high in vitamin D (which is especially important during the winter), which helps keep seniors’ bones strong.

Aim for eating oily fish like salmon 1-3 times/week, and avoid smoked salmon (or lox) if your doctor recommends a low sodium diet for you.

CARROTS

Carrots are very high in vitamin A, and numerous studies have shown that individuals consuming high level of that particular vitamin are less likely to develop Alzheimer’s disease.  One 7-inch carrot delivers the daily-recommended dose of vitamin A.  Having a small bag of baby carrots on hand for a snack is always a good idea!

DARK CHOCOLATE

We all love our sweets, senior’s included!  But find a satisfying treat that isn’t detrimental to your health is tough with all the indulgent options out there.

For seniors with a sweet tooth who are watching what they eat, dark chocolate is a healthy alternative to other dessert options.  Dark chocolate is high is antioxidants, which help neutralize free radicals that can cause a variety of diseases.  The cocoa butter is also good for seniors wanting to control their cholesterol level.

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7 Benefits Of Using A Personal Chef For Seniors

DO YOU HAVE A SENIOR FAMILY MEMBER OR FRIENDS IN YOUR LIFE WHO COULD USE SOME HELP IN THE KITCHEN?

While many families resort to meal delivery services to provide their loved ones with food, this certainly isn’t the only option to consider. Instead, you could choose to hire a personal chef to come and prepare home-cooked meals for the senior in your life.  The cost is less than you’d think, with some personal chef able to provide custom meals for as little as $10/serving.

This is an option that many don’t realize exists, however it can provide many advantages to the individuals who choose to use them. To help you decide if this is the right move, we’re sharing seven benefits of using a personal chef for seniors.

1. THE CHEF HANDLES MEAL PLANNING & GROCERY SHOPPING

One of the benefits of using a personal chef for seniors is that the chef will handle all the meal planning and grocery shopping. Many seniors just aren’t able to easily get to the grocery store. This could be for a variety of different reasons — no reliable transportation, disabilities, etc. This only provides added stress on those seniors as they have to figure out how to get their food every day.

Seniors can leave the meal planning up to the personal chef and include any additional items they’d like to have. Then, the chef can pick up everything on the list so seniors don’t have to worry about it. Not only is this much easier, but it also gives seniors more free time back in their day. Plus, they’ll have someone who they can always depend on to help them out with any food-related needs.

Personal chefs take care of the grocery shopping, making sure to purchase the freshest ingredients.

Personal chefs take care of the grocery shopping, making sure to purchase the freshest ingredients.

 2. IT ELIMINATES THE STRESS OF COOKING

Cooking can be a stressful task for many people, but even more so for some seniors. For many, preparing a meal is a laborious task from planning, grocery shopping, and actually doing the cooking. It can take a while to accomplish even the simplest tasks, especially for seniors who have a hard time getting around. Some will find themselves quickly getting frustrated and stressed over the fact that they aren’t able to do things they used to accomplish with ease.

Having a personal chef can eliminate this stress entirely. Plus, with someone else handling all the cooking, it’s going to be safer for many seniors this way. They won’t have to worry about kitchen mishaps such as dealing with knives or dropping plates.

3. MEALS ARE CUSTOMIZABLE

Another great thing about hiring a personal chef is that the meals can be customized to a senior’s specific dietary needs. While not all seniors have special diets that they need to follow, many of them do because of health concerns or even medications they may be taking. Going with another service as opposed to a personal chef doesn’t give you this level of customization.

The chef you hire will be able to prepare meals that suit their unique tastes and dietary needs. They’ll even be able to put in requests for specific dishes that they love and find comforting. It’s much more personal and enjoyable this way. And seniors can receive the nutritious meals they need most with high-quality ingredients.

Meals can be customized for a variety of dietary concerns (ex: low sodium, diabetic, gluten free)

4. IT’LL GIVE SENIORS MORE FREE TIME

While meal delivery services can help save some time for seniors, having a personal chef will provide them with much more. Since they won’t have to worry about doing the grocery shopping or cooking meals, they’re free to spend their time however they wish. It’s a great opportunity to relax, read a book, or anything else that puts a smile on their face.

This is also great for seniors who struggle with any kind of disability. Trying to cook on their own is likely a time-consuming, challenging task. And it may take them even longer to complete simple things, while a personal chef can tackle it with ease.

5. IT’S AFFORDABLE EVEN ON A BUDGET

You might be wondering how on earth a personal chef could be affordable. However, when you compare the cost of a personal chef to other services, you’d be surprised to see that many offer a great price. There are actually special services that are specifically designed for seniors, so it’s likely taken into consideration that many are on a budget.  Some personal chefs can provide meals for as little as $10/meal!

All you have to do is find a personal chef who is local to your area and who works with seniors. Find out how much they charge and exactly what they offer. Since they’re typically handling all the grocery shopping as well, it’s really an added bonus. You won’t have to pay someone else to handle this, nor will your loved one have to venture out to the store alone.

6. CHEFS WILL CLEAN UP AFTER MEALS

It’s safe to say that all of us dread cleaning up after preparing a meal in the kitchen. Whether you buy groceries from the store or even just use a popular meal delivery service, there’s always going to be clean up involved. With a personal chef on their side, seniors won’t ever have to worry about this. After the meal has been prepared, most chefs will tidy up the kitchen before saying goodbye.

All of the chefs at Chefs For Seniors will clean up after the meal has been prepared. This means your loved one can just relax and not have to worry about the stress of wiping everything down, washing dishes, and throwing things away.

7. A PERSONAL CHEF PROVIDES COMPANIONSHIP

Another benefit of using a personal chef for seniors is that it provides them with companionship. For seniors who live at home, they may spend a lot of time by themselves. As a result, it gets pretty lonely when you don’t have someone to talk to or spend time with. The regular visit from a personal chef can actually provide a sense of companionship through a new friendship.

The chef is there with the senior clients and can carry on a conversation while cooking in the kitchen. It’s a great way to brighten any senior’s day. And you’ll feel confident that your loved one is in good hands with their personal chef.

Clients of a personal chef always look forward to their chef visits. Great food and wonderful conversation!

Clients of a personal chef always look forward to their chef visits. Great food and wonderful conversation!

See what a personal chef visit really looks like in the video below…

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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.