"Are there any particular nutrients or vitamins that seniors need more of, and as a caregiver, what foods should I look for to ensure they are getting enough of these nutrients?"

Answer:

Everyone is different and dietary needs may change over time, with some people needing more or less nutrients depending on factors like age, gender, current medical conditions, activity level and personal dietary practices e.g. following a vegetarian / vegan diet. Some seniors might have swallowing difficulties and can benefit from modifying the texture and size of the food they consume. As such, always take into consideration any advice given by the dietitian, speech therapist or doctor to ensure the food is safe and appropriate for your loved one.
 
We can use the My Healthy Eating Plate as a guide to the foods that should be included in your loved one’s diet to ensure they get a variety of different nutrients to maintain a healthy balanced diet.
 
The My Healthy Eating Plate consists of four main food groups:

• Wholegrains:
  • Examples: Brown rice, brown basmati rice, chapatti, wholemeal bread, oats, brown rice bee hoon, wholemeal crackers, etc.
• Meat & Others:
  • Examples: Lean meat, poultry, fish, eggs, tofu, milk, cheese, yoghurt, legumes, e.g. beans, peas, lentils, etc.
• Vegetables
• Fruits

Pay attention to particular nutrients such as protein, calcium, vitamin D, vitamin B12 and iron, which are important for seniors. These nutrients are found in a variety of foods. Some examples include:

• Protein: Lean meat, poultry, seafood, fish, eggs, cheese, milk, soya bean milk, tofu, pulses, nuts and seeds.
• Calcium: Milk, milk powder, cheese, yoghurt, non-fried anchovies, canned fish, soft tofu, tau kwa (a firm tofu), almonds, green leafy vegetables such as chye sim, spinach, kai lan, red dates, goji berries, seaweed, sesame seeds, soya bean milk.
• Vitamin D: Egg yolk, cooked salmon, canned sardines/mackerel/tuna, shiitake mushrooms (dried), Milo, fortified milk and cereals
• Vitamin B12: Milk, yoghurt, cheese, eggs, meat & poultry, fish, fortified breakfast cereals, soy products
• Iron:
  • Haem Iron (Animal-based foods) e.g. Liver, Oysters, Mutton, beef, pork, shrimp, chicken, fish, eggs
  • Non-Haem Iron (Plant-based foods) e.g. green leafy vegetables, kidney beans, tofu, wholegrains (e.g. bread/brown rice and iron-fortified cereals, oatmeal), potato (with skin)

To maximize the iron absorption, pair the non-haem iron plant based foods with a vitamin C-rich food e.g. include a piece of orange after the meal or add spinach to the meal.
 
In some cases, a supplement might be needed to ensure the person is getting enough of a specific nutrient. If your senior loved one would like to start taking a supplement, remember to speak to a doctor or dietitian before giving them one.

"What types of fruits or vegetables are especially beneficial for seniors, and how can I incorporate them into their meals? "

Answer:

Generally, any fruit or vegetable will be beneficial for seniors. However, keep in mind that some seniors may need their fruits and vegetables to be texture-modified to make them safer to consume, while others may be advised to avoid certain fruits or vegetables because of a specific medical condition.
 
The key is to have as much variety as possible. Aim for two portions servings of fruits and two portions servings of vegetables every day.
 
A general guide to remember:

• One portion serving of vegetables = 100g of cooked vegetables (3/4 mug size) or 100g raw non-leafy and 150g raw leafy vegetables
•  One portion serving of fruit = one handful (small fruit), one fist size of whole fruit, one wedge of a cut fruit or one medium banana
• If fresh fruit and vegetables are not available, canned and frozen versions are nutritious alternatives. Drain the liquids from canned fruits and vegetables to get rid of excess sugar and salt. 

Tip: Eat a rainbow every day! Aim for a variety of fruits and vegetables. You can also find ways to make the meals more fun and interesting. Try adding fruits to oats or baked desserts like cakes, muffins and cookies. Alternatively, use them in curries like jackfruit curry and lychee duck curry.
 
If your senior loved ones would prefer their fruits in a drink, try adding red dates or goji berries with tea, or make them some fruit-infused water with oranges, apples, strawberries and more! Don’t forget to encourage them to eat the fruits afterwards too!  
 
Add vegetables to main dishes or make them into a beverage e.g. smoothies, vegetable-based juices for a different taste. Other possibilities include pairing cut vegetables with your breakfast omelette or scrambled eggs, or using vegetable broth to make soups, curries and sauces. 

"What are some strategies for meal planning and grocery shopping that can help ensure that I am providing my senior loved one with a healthy and balanced diet?"

Answer:

When Meal Planning

1. Involve your senior loved one when planning a weekly menu.
2. Identify what foods they like to eat and explore ways of incorporating their favourite foods into the weekly menu.   
3. Ensure that the planned dishes all incorporate the different food groups e.g. have a source of wholegrains, meat & others and vegetables.
4. List out the ingredients that you will need to prepare these dishes. If the ingredient is only featured once in a dish and you don’t need to use it all, find ways to use the leftover ingredient in other dishes you decide to make for the week. Maximise your ingredients to avoid food wastage.

 
When Shopping

1. Look out for the Healthier Choice Symbol, Nutri-Grade or read the ingredients list and nutrition information panel to help you choose a healthier product.
2. Buy what you need for the week. Top up with frozen or canned items to last you until your next supermarket trip.
3. Buy home-brand products to save cost.

"Are convenience food or pre-packaged meals good for seniors?"

Answer:

Convenience or pre-packaged meals can be a useful back-up option if preparing a meal from scratch is not viable. Typically, convenience meals are high in sodium, saturated fat and low in fibre. There are a number of healthier, convenience pre-packaged meals in the market now. Look out for the healthier choice symbol on the products to help you identify the healthier product.
 
Take note of the types of ingredients the convenience meal contains and see if it’s appropriate for your senior loved one. Ensure that meals are of a suitable texture, meet any dietary restrictions your senior loved one has and fits within your budget!
 
Here are some examples of convenience foods that you can use when you don’t have time to prepare a meal from scratch:

• Microwaveable rice, instant cup porridge, frozen paus, frozen chapatti, frozen roti prata and instant noodles
• Frozen pieces of meat like chicken, beef, pork and shrimp, non-fried fish fillets, canned fish, and canned legumes
• Pre-cut vegetables such as chopped garlic, onion  
• Frozen vegetables and canned vegetables
• Instant mixed or packaged sauces and soups.

If you are looking for a one dish meal that is ready to heat up and consume, there are quite a few in the market. Choose one that is more than 200g in weight as these are intended for consumption as a breakfast, lunch, dinner meal. Read through the ingredients list to check if it contains a source of wholegrains, meat & others and vegetables.
 
Tip: Some products carry the healthier choice symbol. If available, look out for the tagline for either of the following taglines:

• lower in sodium
• lower in saturated fat
• higher in wholegrains.

"Finally, what are some general tips I should keep in mind when grocery shopping and meal planning for my senior loved one?"

Answer:

Planning the menu
Take into consideration any dietary recommendations from the doctor / dietitian or texture recommendations from the speech therapist. Ask your senior loved ones what they would like to eat and incorporate some of these foods and flavours into the weekly menu. Try to prepare their favourite dishes often and add a healthy spin to it. In this way, you’ll fulfil their wishes, and help them achieve a balanced diet!
 
Grocery shopping
If your senior loved one is up for it, you can involve them in the grocery shopping for their meal preparations. It can make the process more fun and enjoyable for them, even getting them excited about the meals you will be making for them.
 
As much as possible, avoid getting the groceries while you or your senior loved one is hungry, tired or in a rush. This can make an unpleasant environment for everyone, and the experience might deter them from joining you again.
 
Involve them in the cooking process
Let them join you in the food preparation process! Find small tasks that they can do safely to create an enjoyable experience from the preparation to eventually eating the meal together. You’ll be able to make meal time something they look forward to.