Like most Americans, you want to know about diet plan for the elderly. Most of us will be living longer and might need to change our diets. Every year more than half of Americans over 65 will be cared for in nursing homes where the food is purchased from institutional kitchens. Here are some of the better ways to follow diet plan for the elderly.
Balanced Diet Chart Plan for Elderly People
A food is considered to be whole if it contains sufficient levels of all the necessary nutrients, such as proteins, fats, carbs, vitamins, and minerals. While vitamins and minerals help to regulate the body’s various metabolic processes, proteins, fats, and carbs aid to fuel the body.
For all age groups, maintaining a balanced food plan is vital. However, as people age, it becomes even more important. To meet nutritional needs and maintain health, one must ensure sufficient food intake as the body ages and weakens, making one more susceptible to numerous ailments and diseases. Eventually, especially in older people, this results in a condition of total physical, mental, and spiritual wellbeing.
Why is a Healthy Diet Important for the Elderly?
With aging, the body’s metabolism slows down, which results in a change in what constitutes healthy nutrition. This implies that one should eat less calories and more important nutrients, especially if they have chronic ailments like diabetes or heart problems. A healthy diet plan becomes increasingly crucial as chronic disorders become more prevalent among seniors. Additionally, they require extra antioxidants, iron, zinc, calcium, vitamin A, and vitamin C to maintain good aging and stave against degenerative diseases.
A healthy weight and energy levels can be maintained in older individuals by eating the proper foods with the finest nutritional contents.
In an effort to ensure overall health, keep diseases at bay.
However, unless advised to do so by a consulting physician, an elderly person is not required to adhere to a rigorous food regimen. The elderly will be able to enjoy their meals with less constraints if there is a variety of pleasant and healthful foods available.
What Does a Healthy Plate Look Like?
Creating a senior diet that is well-balanced can initially appear difficult. Here is a list of senior-friendly healthy eating options to make things easier.
Please be aware that the list provided below is general in nature. To obtain a daily meal plan for the elderly based on your body’s needs to maintain excellent health, you must speak with your doctor or nutritionist.
1. Foods Rich in Omega-3
It is well recognized that omega-3 fatty acids have anti-inflammatory qualities that lower the chance of developing cancer, arthritis, health problems, and rheumatoid arthritis in later life. It also lowers the chance of Alzheimer’s disease, which is frequent in older people, as well as other age-related issues like poor vision, sadness, and anxiety. All these characteristics make foods high in omega-3 an essential component of a balanced diet plan for older adults. The following foods contain the most of it:
● Fish: Rawas (Indian Salmon), Mackerel and Tuna
● Dairy: Eggs, Milk, SoyMilk, and Yoghurt (Dahi)
● Grains and Nuts: Flax Seed (Alsi), SoyBean, Kidney Bean (Rajma), Oatmeal (Dalia)
● Vegetables: Spinach, Cauliflower, and Broccoli
2. Foods Rich in Fibre
The walls of our digestive tract thicken as we age, which might cause fewer contractions and a delayed digestion process. If this goes unchecked, it may cause severe constipation. Consuming foods high in fiber in old age encourages healthy digestion and restores normal bowel motions. Additionally, it aids in maintaining blood sugar levels, lowering cholesterol, and avoiding heart issues. Foods high in fiber that should be on an older person’s diet plan include:
● Fruits: Pear, Apple, Banana, Strawberry
● Vegetables: Beetroot, Spinach, Carrots, Cauliflower
● Whole grains: Wheat flour, Cornmeal flour, Gram flour, and Oats (Dalia).
● Other foods: Masoor Daal, Moong Daal, Almonds, Walnut, Nuts & Seeds
3. Foods Rich in Calcium
Age causes bones to weaken, therefore eating foods high in calcium helps the body get the calcium it needs. If the body’s calcium needs are not satisfied by nutrition, it begins to absorb calcium from the bones. As a result, they become brittle and fragile, leading to osteoporosis, which is a frequent condition in old age. Here are some foods high in calcium that would be good to include in an older adult’s diet plan.
● Dairy products: Milk, Curd (Dahi), Cheese, Paneer, Buttermilk (Chach)
● Seeds: Sesame (til), Poppy (khus-khuss), Chia Seeds
● Sprouts: Moong, Masoor, and Chana
● Leafy greens and beans: Spinach (Palak), Coriander (Dhania), French Beans, Fenugreek (Methi), Broccoli
4. Foods Rich in Iron
By preserving the level of hemoglobin that controls the transfer of oxygen from the lungs to the rest of the body, iron performs a crucial role in the body. Anaemia, a condition caused by an iron deficit that can lead to a constrained oxygen supply and leave you feeling exhausted and lethargic. Include the following foods in a senior citizen diet plan to ensure an appropriate intake of iron.
● Vegetables: Beans, Spinach, Peas, Tomatoes, Potatoes, Beetroots
● Fruits: Banana, Apple, Pomegranate
● Nuts: Almond (Badam), Cashews (Kaju)
5. Foods Rich in Vitamins
A sufficient intake of vitamins and minerals helps the body avoid several health issues, including diabetes, high blood pressure, cholesterol, and heart disease. The benefits of vital vitamins and their plentiful sources, which should be included in a senior diet plan, are listed below.
● Vitamin C is known to have antioxidants that promote collagen building and prevent diseases like cancer. Rich sources include Potatoes, Orange, Lemon, Broccoli, Strawberry, Spinach, Cabbage, and Tomatoes.
● Vitamin D is known to have properties that aid in the absorption of calcium in the body, thereby maintaining bone density and preventing osteoporosis in old age. Sources rich in Vitamin D, apart from sunlight, include Mushrooms, Milk, Dalia, Orange, Eggs, and certain types of fish.
● Vitamin B12 is one of the most important nutrients of a healthy diet for an elderly person. This vitamin is a part of our DNA that makes red blood cells and keeps our nervous system running. While it is mostly found in lean meat, eggs, and fish, vegetarian alternatives include soya products, Curd (Dahi), low-fat milk, and cheese.
6. Water to Stay Hydrated
Elderly adults are more susceptible to becoming dehydrated because their bodies are less able to store fluid, which further diminishes the sensation of thirst. Water is still necessary because it is a necessary component to maintain the body functioning, thus this does not imply that they no longer require it. It is a crucial component of an aged person’s healthy diet plan since it promotes better digestion and bowel motions. To keep your body completely hydrated, experts advise drinking 1.7 liters of water every 24 hours.
Traditional Indian Diet Plan
Traditional Indian cuisine are one of the many sources of a well-balanced diet chart for seniors. They are well renowned for being full of nutrients that contribute to a person’s overall health. Such a meal plan can work wonders for senior individuals in encouraging good health without sacrificing taste when paired with further Ayurvedic knowledge.
Include the food items mentioned below in your daily diet plan for the elderly people:
● Grains: Wheat flour (Gehu ka atta), Cornmeal flour (Makki ka atta), Gram flour (Besan), and other grains like Bajra, Ragi, Sabudaana.
● Nuts: Almonds, Cashew, Walnuts, Pista, Peanuts, and all sorts of dry fruits.
● Fruits and Vegetables: Prefer having seasonal vegetables like spinach, methi, bathua, soya, and fruits like banana, apple, pineapple, mango, papaya, pomegranate, etc. depending on the season.
● Herbs and Spices: Basil, Turmeric, Cumin, Coriander, Ajwain, Hing, Methi, Daalchini, Sonth, Jaggery, etc.
Older people are often like kids when it comes to food; this makes it difficult for them to follow a strict diet plan. However, having a diet plan does not always mean that they cannot enjoy their favourite food. The key to maintaining a healthy diet for the elderly person is to include all seasonal produce and also keep a check on the quantity.
Healthy Eating for Older Adults
A person can help supply the nutrients they need as they age by eating a variety of meals from all dietary groups. Fruit, vegetables, whole grains, low-fat or fat-free dairy products, lean meat, chicken, fish, beans, eggs, and nuts are all highlights of a healthy diet, which also places a low emphasis on salt (sodium), added sugars, and saturated and trans fats.
It’s not complicated to eat healthy. Start with these suggestions from the American Dietary Guidelines:
- Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens like collard greens or mustard greens or broccoli, and orange vegetables such as carrots, pumpkin, butternut squash and sweet potatoes.
- Vary protein choices with more fish, beans and peas.
- Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. Choose whole grains whenever possible.
- Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
- Make the fats you eat polyunsaturated and monounsaturated fats. Switch from solid fats to oils when preparing food.
Add Physical Activity
The ideal recipe for health and fitness is to maintain a balance between physical exercise and a nutritious diet. Set a daily goal to engage in at least 30 minutes of physical activity; this can even be divided into three sessions of 10 minutes each.
A few minutes of light exercise, like walking, is an excellent place to start for someone who is currently sedentary. As they gain strength, they should gradually increase this time. Additionally, before starting a new physical activity program, always consult a health care professional.
Weight Gain For The Elderly 7 Day Meal Plan
At this stage of life, both the physical impacts of aging and the social influences can have an impact on appetite and food intake, making it harder to achieve daily nutritional requirements.
Unintentional weight loss may be one of these modifications’ adverse consequences.
You can achieve your daily nutritional needs while lowering the likelihood of unintended weight loss by being mindful of any weight fluctuations over time and implementing small dietary changes, such as eating smaller meals more frequently. It will be simple for you to meet your demands and enjoy the foods you are eating with the help of this 7-day meal plan for senior people who want to gain weight.
Notes About This Meal Plan
• This meal plan has been developed to meet the nutritional requirements of healthy elderly (aged over 70 years) for weight gain and good nutrition.
• This meal plan provides 7-8 eggs and 3 fish meals a week, includes sources of healthy fats and provides a variety of protein rich foods across the day.
• This meal plan provides at least 3.5 serves of dairy per day. Women over 70 years require additional milk, cheese or yoghurt.
• Include at least one serving of green leafy vegetables each day, and also choose a variety of coloured vegetables including green, orange and red to assist in boosting your nutrient intake.
• For tailored advice please speak to an Accredited Practising Dietitian.
Porridge: Rolled oats with 1.5 cups milk. + 1 piece of fruit (eg. 1 medium banana or 6 dried apricot halves).
Egg and Chicken Salad Bowl (1 serve): + 1 tub yoghurt
Chicken & Cashew Noodle Stir-fry: Chicken tenderloins sliced, stir fried in peanut oil with vegetables, rice noodles and cashew nuts.
Fruit Salad and Ice Cream: Fresh fruit salad with ice cream.
1 glass milk. Wholemeal bread (toasted) with baked beans.
Peanut Butter on Toast: Wholemeal or seed bread (toasted) with peanut butter. + 1 glass of milk. + 1 piece of fruit (eg. a orange or 2 small pieces).
Grilled Fish & Vegetables: Fish with steamed vegetables. + a bread roll thinly spread with butter. + 1 tub yoghurt.
Greek-Style Egg Lemon Soup with Chicken and Greens (1 serve): Serve with mixed salad vegetables.
Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.
Fruit & Yoghurt. Avocado on a slice of rye toast.
Mushroom Soufflé Omelette (1 serve): + 1 glass of milk. + 1 piece of fruit (eg. 1 medium banana or pear).
Lentil, Vegetable and Barley Soup: Lentils with vegetables, vegetable stock and barley. + 1 serve of fruit (eg. 2 cups berries).
Spaghetti Bolognese: Lean mince with spaghetti, tomato, cheese and olive oil (for cooking). + a side salad (baby spinach, carrots, cucumber).
Berry & Cheese Dessert: Stir 2 cups berries into ½ cup smooth ricotta cheese, drizzle with honey and top with a sprinkle of almond meal.
1 tub yoghurt + canned tuna in oil on crackers.
Cereal & Fruit: Wholegrain flaky cereal sprinkled with linseeds and served with 1.5 cup milk. + 1 serve of fruit (eg. 6 dried apricot halves or 4 small plums).
Curried Egg Sandwich: Egg (add curry powder when mashing egg), wholemeal or seed bread, salad vegetables (eg. lettuce), and mayonnaise. + 1 tub yoghurt.
Grilled Chicken and Vegetables: Lean chicken with corn on the cob, vegetables baked in a little olive oil, + sweet potato mash.
Banana Souffle (1 serve): +1 glass milk.
Ice cream + handful of mixed nuts.
Fruit Toast: Fruit loaf with a favourite spread. + 1 glass of milk. + 1 piece of fruit (eg. 1 medium apple or orange).
Chicken & Pasta Salad: Lean chicken + pasta + leafy green vegetables + avocado + oil (for cooking). + 1 serve of fruit (eg. 1 medium pear or orange).
Salmon, Rice and Vegetables: Oven-baked Salmon fillet + potato wedges served with steamed vegetables.
Fruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (eg. a small mango or berries).
1 tub yoghurt. Strawberry slices + ricotta cheese + nut butter on toast.
Cereal: Wholewheat cereal biscuits + 1.5 cup milk + handful of crushed almonds. + 1 serve of fruit (eg. berries, raisins or sultanas).
Tuna, Cheese and Salad Wrap: Canned Tuna + cheese + avocado + salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in a wholegrain wrap. + 1 glass milk.
Lamb Chops and Vegetables: Trim lamb chop + sweet potato + vegetables + small amount oil (for cooking).
Yoghurt Parfait: Layer 1 tub of yoghurt and muesli/rolled oats in tall serving glasses. Top with a sprinkle of crushed nuts.
1 serve of fruit (eg. 1 cup fresh fruit salad or 3/4 cup grapes) + handful of mixed nuts.
Scrambled Eggs on Toast: Scrambled eggs served on sourdough bread. + 1 glass of milk. + 1 serve of fruit (eg. 1 medium apple or banana).
Chicken and Vegetable Soup: Chicken pieces + vegetables (eg. tomato, celery, carrot) with vegetable stock. + a bread roll spread with avocado. + 1 tub yoghurt.
Roast Dinner: Lean roast pork + baked potato + baked vegetables + small amount of oil (for cooking).
Wholesome Baked Custard (1 serve)
Chocolate Drizzled Banana: Made with a banana and 2 tsp melted dark chocolate + cheese on crackers.
Meal Ideas for Seniors
Having a nutritious diet is essential for everyone, especially for the aging population. As we get older and frailer, our body needs a lot more care and healthy food. Having a meal plan can help ease the stress of thinking about what meals to prepare for the day and ensures you will at least be getting something tasty during the day.
If you or someone you love are looking for a quick and easy guide for good meal prep ideas, here is a food schedule template that you can follow. It is important to check with a medical professional before proceeding with any kind of diet to find out any specific recommendations or restrictions.
Food With Great Nutritional Value for the Elderly
According to studies, elderly individuals should consume more protein than young adults because they do not get enough from their diets. In fact, they frequently eat even less protein than is advised for a daily intake. The primary component of cells and the building blocks of life are proteins. As it grows, repairs, and maintains our tissues, it aids in increasing strength, enhancing physical performance, and achieving lean muscular mass.
Protein-rich foods include:
- Lean Beef
- White Fish
Fruits and Vegetables
Calorie, fat, salt, and sugar content are all minimal in fruits and vegetables. They are also an excellent natural source of fiber, vitamins, minerals, and rich nutrients. Consuming a lot of fruits and vegetables will help you stay healthy, maintain your body, and lower your risk of developing chronic diseases. No single fruit or vegetable can provide your body with all the nutrients it needs, therefore eating a variety of fruits and vegetables is essential to an overall balanced diet.
Fruits and vegetables include:
- Sweet Potato
People typically associate “fats” with unpleasant things when they see them. But not all fats are harmful. Saturated, trans, monounsaturated, and polyunsaturated fats are the four categories into which fats fall. The latter two can be included in a healthy diet while the former two are classified as harmful fats and can increase levels of bad cholesterol (LDL) in your blood. For energy, vitamin absorption, and general health protection, you need healthy fats.
Foods with good fats include:
- Coconut Oil
- Extra Virgin Olive Oil
Probiotics are basically healthy microorganisms that are present in the body by nature. Similar to lipids, “bacteria” is perceived negatively. However, “good bacteria” in our bodies assist in the removal of “bad bacteria” when they invade the body through diseases. Your gut, more specifically your large intestines, is where you’ll typically find good bacteria. This suggests that in order to digest and absorb nutrients, beneficial bacteria are required. Additionally, they manufacture vitamins including folic acid, niacin, and vitamins B6 and B12 in the intestinal system.
Foods with good bacteria include:
Daily Recommendations From the U.S. Department of Agriculture
When planning meals for the elderly, be sure to keep key nutrient recommendations in mind. The USDA has recommended eating these daily amounts of important nutrients:
- Protein: 65 grams
- Fruits: 2 – 5 servings
- Vegetables: 2 – 2.5 cups
- Calcium: 1200 mg
- Whole Grains: 6 – 7 oz.
- Sodium: 1500 mg max.
Important Notes Before Thinking of Meal Planning Ideas
The older we get, the more special dietary requirements or other considerations may be necessary. Here are a few things to keep in mind before proceeding with providing any type of food:
Difficulty in Chewing and/or Swallowing
When it comes to feeding senior adults, soft meals without large chunks might be a smart option. It could be necessary to purée or finely chop some foods. It’s wise to keep in mind that some people can have trouble with their dentures and would much rather drink thick liquids or soups instead.
Food for older people could be dull. Keeping their food tasty and intriguing would be a great gesture, especially when their senses of smell and taste have begun to deteriorate. More zest can go a long way when it comes to foods like peppers (or sweet-tasting foods like berries in oatmeal). Additionally, it entails being aware of their preferred cuisine (if you are cooking for someone else) in order to include what they enjoy in their diets.
People of all ages need good nutrition, as we’ve established throughout the article. They can have nutritional inadequacies that call for special attention to keep them strong. This is crucial for those who could possibly lack an appetite. Remember that they are merely supplements, as the name implies, and that an aged person needs nutritious meals in order to maintain good health. Food supplements should be consumed along with nutrient-dense diets.
For a certain diagnosis, a person might need to follow a specific diet. Hemodialysis is an example of this, where high-quality protein must be ingested so there will be less waste produced and less to remove during dialysis treatments.
Quick and Healthy Meals to Prepare
Here are a few samples of what meals can be provided. Mix it up every day or add your own twist for a more enjoyable experience.
Lunch-Breakfast for the Elderly
Warm Oatmeal and Berries (Serving 1)
- ¼ Cup of Berries
- ½ Cup of Oats
- ½ Cup Low-Fat Milk
- ¼ Greek Plain or Vanilla Yogurt
- 1 Tablespoon of Honey
- Put the oats in a bowl.
- Pour in the milk.
- Add blueberries and Greek yogurt.
- Top with honey.
- Add warm water and mix.
Other Breakfast Options:
- Hard-boiled egg with whole wheat toast and fruits at the side
- Chia seed pancakes topped with fresh berries
- Yogurt mixed with nuts and fruit to turn into a parfait
- High fiber cereal with skim milk and a side of fruit juice
Lunch for the Elderly
Salmon and Vegetables (Serving 3)
- 3 salmon fillets, up to 4 oz. each
- 1 zucchini cut into round slices
- ½ onion cut into wedges
- 1 cup cherry tomatoes
- 1 sliced bell pepper
- 3 tbsps of olive oil
- 1 tsp of Cajun seasoning
- 1 optional lemon
- Preheat the oven to 450°F.
- Line a baking sheet with parchment paper or aluminum foil.
- Toss all the vegetables with 2 tablespoons of oil and seasoning into a large bowl.
- Spread them into a single layer on the baking sheet.
- Settle your salmon fillets with the skin side down between the vegetables.
- Brush the salmon with any remaining olive oil.
- Top the salmon with two thin lemon slices each.
- Roast for 12-15 minutes. The salmon should look opaque and flaky.
Other Lunch Options:
- Strawberry and Spinach salad whisked together with oil, vinegar, sugar, paprika, sesame seeds, poppy seeds, and preferred dressing
- Chicken sandwich with wholemeal bread and oil based spread
- Parboiled red potatoes heated and cooked with extra virgin olive oil topped with vegetables and grated cheese for cottage fries
LunchDinner for the Elderly
Vegetable Pasta (Serving 3)
- ½ pound short pasta
- 2tbsps olive oil
- Summer squash cut into round slices
- 1 small diced onion
- 1 pound of frozen peas
- Fresh basil
- Lemon juice
- ½ grated Parmesan cheese
- Sauté squash, onion, and olive oil over medium heat in a pan.
- Heat salted water on the stove and cook pasta as per the instructions on the package.
- Add frozen peas in boiling water when there are only 5 minutes remaining.
- Take 1 cup of the starchy pasta water, then drain the rest of the pot.
- Mix drained pasta and peas with onion, olive oil, and vegetables.
- Add Parmesan while the mixture is hot. Stir while adding starchy water to the mix until it becomes creamy.
- Sprinkle lemon juice, salt and pepper, and olive oil
- Add basil
Other Dinner Options:
- Sweet potato and black bean chili
- Lamb and Potatoes
- Rice and beans
- Chicken salad
7-Day Meal Plan for the Elderly
Our nutritional requirements may change as we age. It’s common for seniors to start eating less or to choose senior meal programs. The 7-day senior aged meal plan samples that are shown here are a great place to start if you want to meal prep and eat healthier. Following elderly meal plan samples helps people acquire enough vitamins each day through their meals.
- Smoothie with blueberries and spinach, 1 serving
- Salad with Sweet Potatoes, Kale, and Chicken with Peanut Dressing, 1 serving
- ½ cup red grapes
- 1 cup plain low-fat kefir
- 1 serving of chopped power salad with creamy cilantro dressing and whole-wheat baguette slice
- 2 large scrambled eggs, whole wheat bread (1 piece), jam or jelly (1 tsp), orange juice
- 2 slices wheat tuna sandwich with mild mayo (1 tbsp) and relish (1 tbsp). Served with one serving of baked potato chips and an apple.
- Small piece of cheddar cheese, 5 whole grain saltine crackers, and nonfat milk
- 4 oz whole-grain penne, 4 oz mince turkey, 1/2 cup marinara, 1 c zucchini, and 1/4 c Parmesan
- 1 cup plain low-fat yoghurt
- 1/3 cup of blueberries, 3 tbsp walnuts, chopped
- Salad with Sweet Potatoes, Kale, and Chicken with Peanut Dressing, 1 serving
- Red grapes, 1/2 cup
- 12 dried walnut halves
- Soup with chicken and kale, 1 serving. 1 serving Chopped Guacamole Salad
- Oatmeal (1 cup) with strawberries (1/2 cup) and blueberries (1/2 cup), drizzled with honey (1 tbsp), and served with nonfat milk.
- Low-fat Caesar (1 tbsp) wrap with whole-grain tortilla (1), romaine lettuce, tomato, and Parmesan (1/4 c), along with an apple
- 2 tablespoons peanut butter, 5 celery sticks, and non-fat milk
- 6 oz. grilled chicken kabobs, 1 serving rice pilaf, 2 tbsp. hummus, 1/2 c. zucchini, and whole wheat pita bread (1 bread)
- Whole wheat (2) French toast with nonfat milk (2 tbsp) and a dash of cinnamon. Served with orange juice and a banana (1 cup.)
- 2 large eggs, 1 teaspoon mustard, whole wheat bread, and baked potato chips (1 serving)
- One medium apple and 2 tablespoons of peanut butter
- 1 dish whole wheat pasta, 6 shrimp, 1/4 cup olive oil, 1 cup spinach, and 1/2 cup Parmesan whole wheat toast (1)
- 1 cup whole wheat buttermilk waffles, 1 banana, 1 tablespoon maple syrup, and nonfat milk.
- 1/2 cup chicken salad sandwich on whole-wheat bread (2 slices) with baked chips (1 serving)
- 1 cup low-fat Greek yoghurt, 1 banana, and nonfat milk.
Roasted chicken breast, 1 cup mashed potatoes, 1/2 cup green beans, 1/2 cup carrots, 1/4 cup gravy, and a slice of sourdough whole-wheat toast.
- 1 serving of Spinach Omelete
- 1 portion Salad with Green Goddess White Beans
- 1 cup plain low-fat yoghurt
- 1 serving of Creamy Tomato Salmon Skillet, 3/4 cup of cooked quinoa
Nutritious Meals for Seniors
Seniors can incorporate the heart-healthy, nutrient-dense dishes below into their daily routine.
- 1 red onion
- 1 big sweet potato
- 2 big peeled carrots
- 1 beetroot
- 4 potato
- 1/4 cup of extra virgin olive oil
- 4 tsp. dried herbs, such as rosemary, oregano, and parsley
- Preheat the oven to 400 F and lightly butter a large baking sheet.
- Cut root veggies into even-sized, one-inch pieces.
- Combine the root veggies, olive oil, herbs, salt, and pepper in a mixing bowl. On the prepared pan, spread the mixture in a uniform layer.
- Bake for 30-40 minutes, or until vegetables are tender, tossing and flipping twice.
Tuna Veggie Casserole
- 1 packet of whole-wheat egg noodles
- Tuna – 2 cans
- Cream of mushroom soup – 2 cans
- Frozen veggies – 2 cups
- ½ cup non-fat milk
- 1 cup shredded cheddar cheese
- 8 buttery crackers
- Grease a 13-by-9-inch pan or 3-quart casserole dish and preheat the oven to 350 F.
- Cook and drain the whole-wheat noodles according to the package guidelines.
- Toss the cooked noodles with tuna and other ingredients such as soup, vegetables, milk, and cheese in a bowl.
- Season to taste with salt and pepper.
- Pour the mixture into the pan you’ve prepared.
- Crumble your crackers and sprinkle them on top.
- Allow baking for an additional ten minutes before removing it from the oven to cool. Serve hot!