As people age, their need for certain nutrients can change, while muscle mass may gradually decline.
Here are some useful tips and meal ideas from Healthline, with a focus on nutrients such as protein and iron.
BBQ chicken salad provides 43 grams of protein
The salad includes grilled chicken, barbecue sauce, cabbage, peaches, olive oil, sherry vinegar, feta and turkey bacon.
One serving contains 43 grams of protein and 27 grams of carbohydrates.
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Pay attention to the sodium content
The BBQ chicken salad contains more than 1,200 milligrams of sodium per serving. The amount can be reduced by choosing a barbecue sauce with less sodium or using less feta.
Breakfast contains 25 grams of protein
A breakfast with Greek yogurt, hard-boiled eggs and cashews provides 25 grams of protein and 17 grams of carbohydrates per serving.
The combination can also help keep you full throughout the morning.
Choose Greek yogurt with less added sugar
For breakfast, it is recommended to pay attention to the amount of added sugar in the yogurt. Choosing an option with less added sugar can reduce the calorie content, while blueberries can add sweetness.
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Steak, mushrooms and spinach are quick to prepare
The dish with steak, mushrooms and spinach can be prepared in just 15 minutes. One serving contains 26 grams of protein and 8 grams of carbohydrates.
Spinach and steak provide iron
Both spinach and top sirloin steak are good sources of iron. This can be particularly relevant for older adults, as many may have an iron deficiency.
Scallops can be served with cauliflower rice
The scallops with hoisin sauce are served with cauliflower rice and spinach. This makes the dish high in protein and low in carbohydrates, while the vegetables also provide fiber.
Scallops should not be cooked for too long
It is important not to cook the scallops for longer than recommended. Leaving them in the pan for too long can give them a rubbery, tough texture.
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Hoisin sauce can contain a lot of sodium
The scallop dish contains more than 1,500 milligrams of sodium per serving. Since hoisin sauce is high in sodium, the amount of sauce can be reduced.
The Caprese salad requires only a few ingredients
The dish consists of grilled chicken breast, quinoa, Caprese salad, balsamic vinegar and basil. The Caprese salad is made with red tomatoes and fresh mozzarella.
Grilled chicken can save time
Pre-cooked grilled chicken can be used in both the Caprese salad and the BBQ chicken salad. This can reduce the amount of time needed for cooking.
Protein can be important as you age
Muscle mass can begin to decline around the age of 30, and adults may lose between 3 and 5 percent per decade, according to Women's Health.
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Getting enough protein and doing regular strength training can help prevent sarcopenia, a condition in which the loss of muscle mass affects the ability to perform everyday tasks.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.