Practical Menu Planning Advice for National Nutrition Month

Dear Donna:

For the last few months, I have been my mom’s primary caregiver. She has a variety of health issues and is no longer safe living alone. So, she’s come to live with us. Since our kids have been grown up and gone, my husband and I have fallen into some bad habits with regard to meals. Instead of sitting down for healthy dinners most nights of the week like we did when our kids were younger, we mostly go out to eat or grab meals on the run.

Now that my mom is living with us, it’s time to clean up our diet. She has cardiovascular disease, so I know how important it is for her to eat well-balanced meals. Do you have any tips that will help me with menu planning? I’m hoping to find some easy options that won’t consume a lot of my time.

Sincerely,

Kristy in Bay City, MI

Tips for Making Menu Planning Easier

Dear Kristy:

Menu planning can be a daunting task, especially when trying to balance nutrition, taste, time, and budget. Most nutritionists we’ve worked with say the key lies in getting organized and utilizing a simple planning system.

Here are some tips you might find effective as you get started:

• Create a list of meals: Start by creating a list of meals the three of you like that meet your nutritional needs. Some people drop this list into a monthly calendar that they rotate through. Others prefer only to plan ahead one week at a time. The latter allows you to work around any evening events and activities you plan to attend. Whichever is best for you, the key is to stay organized and faithful to your plan.
• Utilize a planning system: Another menu essential is to utilize some type of system. You could go old school and download a blank meal template that you print out each week as you start your prep work. Then there are apps and platforms to consider. Paprika earns good reviews. It has both an app and a desktop version. Emeals is another popular solution. It gives users the option to incorporate grocery lists for pick-up or delivery from places like Kroger, Walmart, Amazon, and more.
• Cook in batches: You might also find it helpful to prepare meals in batches. If you make larger quantities, you’ll be able to freeze some for later use. If you don’t want to cook in large quantities, another idea is to prep enough for a few days at a time. Then finish up the last few meals mid-week or later. A more recent trend is to prep just your proteins (poultry, meats, etc.) for the week and then make your side dishes and salads each day.
• Supplement with meal services: One last tip is to subscribe to a meal service, such as Blue Apron or Green Chef. Having even a few meals a week delivered can be a real timesaver for a busy caregiver. There are lots of options available for you to explore until you find one that best meets your needs. Many even have choices based on medical considerations ranging from heart health to diabetes and celiac disease.

I hope this is helpful to you, Kristy! Best of luck with your planning.

Kind regards,

Donna

March Is National Nutrition Month

Every spring during March, we join forces with other nutrition experts to promote the importance of a healthy diet for older adults. During National Nutrition Month, we talk about everything from menu planning to how moving to an assisted living community helps seniors improve their nutrition.

At Heritage Senior Communities, we know that meals are an important part of the day. It’s not just because they are essential to good nutrition. The social aspect of our dining program also helps to improve the quality of life for residents. Call the community nearest you to learn more!