A Healthy Weeks Menu for the Older Person (menopause and after!)
It is sometimes hard to maintain an interest in food and mealtimes. To overcome this:
•Try to eat different foods each day
•Maintain an interest in cooking and experiment with new recipes
•Share meals with family and friends
•Try to make each mealtime an important occasion, even if it’s only beans on toast!
To help you get started we have devised a week s plan that is tasty, healthy and won’t make you gain extra weight.
The ground rules:
•Wherever possible use the wholegrain version of foods, e.g. wholemeal bread, brown rice, wholemeal pasta.
•You can have butter, spread or low fat spread on your toast, bread, teacakes, crackers or in sandwiches, but use sparingly.
•If you cannot shop regularly for fresh vegetables or find preparing them is a chore, than frozen are just as nutritious
•Tea and coffee can be drunk throughout the day but see note at end for dangers of drinking these to excess. Try herbal teas or the decaffeinated versions of some of these caffeine containing drinks.
Half a grapefruit
Toast with yeast spread
Toast with jam or marmalade
Ham and salad sandwich
Small pot of yoghurt
Grilled chop: 120-180g (4-6oz) raw weight is fine per person. Trim off all the fat before eating
Potatoes boiled in their skins
Broccoli and Carrots Baked apple
Custard sweetened made with lower fat milk
Glass of unsweetened fruit juice
Bowl of cereal (avoid sugar coated ones) e.g. Weetabix, Shreddies, Muesli
Slice of toast marmalade /jam/honey
Sardines on Toast (one or two slices according to appetite)
Tomato and cucumber
Small chocolate wafer biscuit
Shepherds pie: allow 120g (4 oz) of mince/quorn mince (for lowwer fat version) per person, fry the mince and drain off the fat before using.
Mash the potatoes with milk, a little pepper.
Peas and sweetcorn
Tinned fruit with 1 scoop of ice-cream or low fat custard
Slice of melon
1 crumpet topped with scrambled egg.
1 crumpet with small amount of honey
Baked potato with filling of tuna mixed with reduced fat mayonnaise. As the filling is moist, there is no need to use extra butter in the potato. Salad with low fat dressing
Stir-fry: Use a base of onions and add whatever vegetables you have in your store, but peppers, mushrooms and beansprouts go well. Add some lean bacon or strips/tofu/ quorn pieces of chicken breast.
Unsweetened fruit juice
Porridge made with lower fat milk and fruit and little honey to sweeten
Beans on toast: 1-2 slices depending on appetite. There is no need to ‘butter’ the toast first, as the topping is moist.
Small slice of plain or fruit cake
Cauliflower or Macaroni cheese: Half a pint of milk is sufficient for two people. Make the white sauce by thickening the milk with cornflour, so that there is no need to use fat. Use strong cheddar cheese so that you don’t have to use so much.
Mousse or sorbet
Small bowl of unsweetened prunes/canned in fruit juice
Fresh sliced/canned plum tomatoes on toast
Egg and cress sandwiches. (If using mayonnaise then used the reduced fat version)
Small carton of yoghurt or fromage frais
Pasta with tomato sauce: As with the stir fry, start with an onion fried in a little olive or sunflower oil, then add a tin of chopped tomatoes and whatever else takes your fancy! Tuna, cooked prawns, quorn or chicken can also be added.
Top with a little grated cheddar or Parmesan cheese.
Banana custard, made with lower fat milk
Unsweetened fruit juice
Grilled bacon, mushrooms and tomatoes with a poached egg
Toast with lower fat spread
Home made soup: Lightly fry some onions and add vegetables of your choice, or add cooked left over vegetables. Add stock and blend.
Bread roll or crackers
Apple with small cube of cheese
6oz lean grilled steak
Salad with lower fat dressing
Fresh fruit salad with natural fromage frais
Unsweetened fruit juice
Grilled kippers Grilled tomatoes
Toast with low fat spread
Lean Roast Meat: Make sure that you cook the meat on a trivet so that all the fat drains away. Do not use the meat juices to make the gravy, but you may use the vegetable water and lower salt gravy granules
Roast potatoes cooked in a small mount of vegetable oil
Milk pudding, such as rice pudding, made with lower fat milk
Cold meat, pickles and salad
Toasted tea cake
Notes · If you are particularly hungry or extra active, then you may need some extra snacks between meals. Below are some healthy snack ideas: •A bowl of unsweetened cereal (with low fat milk).
•A sandwich (with low fat filling).
•A ‘low calorie’/’diet’ yoghurt or fromage frais.
•A plain biscuit, e.g. Digestive, oatcake, semi-sweet biscuits e.g. Rich Tea or Marie.
•Any of the following with a scraping of either low-fat spread or jam/honey: Crispbreads or crackers with hummus, peanut butter or other topping.
•Bread, crumpets or teacakes.
•Plain scones or buns.
•If you have your evening meal early in the evening or have difficulty getting to sleep at night, then a milky drink at bedtime, such as a lower fat malted milk or chocolate drink may aid sleep.
•Try and include a pint of semi-skimmed milk in you diet every day to maintain bone health
. A third of a pint of milk can be substituted for a piece of cheese the size of a small matchbox or a small pot of yoghurt.
•If you are over 65, you should take a supplement daily of Vitamin D
. •Drinking plenty is important to help avoid constipation and dehydration. Aim to drink at least 6-8 cups of fluid (fruit juice, squash, water or tea) each day.
•Drinking too much tea and coffee and other caffeinated beverages may cause anxiousness and sleeplessness. . It is therefore advisable not to drink more than 10 cups of all caffeinated beverages each day (e.g. 2 cans of coke, 5 cups of tea and 3 cups of coffee would be the upper limit for the day)
If you drink remember to stick to less than 14 units a week and try and have at least 2 alcohol free days a week