One of the hardest things for seniors to manage when they’re living independently is getting a balanced healthy diet. Seniors need to eat a balanced diet because they need vitamins and minerals, like calcium to stay healthy. Calcium helps seniors preserve their bone strength. It can also help them maintain muscle strength, help their nerves work how they should, and protect them from heart disease. If your mom or dad is living alone and you are worried that they’re not getting enough calcium or other vitamins and minerals that they need in-home care providers can help. In-home care helps seniors stay safe and happy at home by helping with housework, preparing meals, shopping, and errands.
An in-home care provider can make sure that your mom or dad is getting plenty of foods that are rich in calcium like these recommended foods for seniors:
1. Milk
Milk is one of the best sources of calcium. One cup of milk has about 300 milligrams of calcium. It’s easy to drink with meals or add to cereal. Low-fat or non-fat milk is a healthy option. If your senior parent doesn’t like drinking milk on its own, milk can be used to make smoothies instead of water.
2. Cheese
Cheese is another good source of calcium. Parmesan and cheddar are especially high in calcium. A small piece of cheese makes a great snack. However, your mom or dad may need to watch their portion sizes to avoid too much fat or salt. Cheese is a great easy-to-eat snack for seniors. A senior home care provider can cut up cheese and leave a plate of cheese and crackers for your mom or dad to enjoy whenever they are hungry.
3. Yogurt
Yogurt is rich in calcium and also contains probiotics, which are good for digestion. One cup of plain, low-fat yogurt can provide up to 450 milligrams of calcium. It’s perfect for breakfast or a snack. Yogurt is also easy for seniors to eat, especially seniors who have trouble with their teeth or don’t like wearing their dentures.
4. Leafy Green Vegetables
Vegetables like kale, spinach, and collard greens are loaded with calcium. A single cup of cooked collard greens can provide over 250 milligrams of calcium. These greens can be added to soups, salads, or smoothies. When added to smoothies your mom or dad may not even realize they are eating healthy greens.
5. Fortified Orange Juice
Some orange juices are fortified with calcium. A single glass can contain as much calcium as a cup of milk. This is a good option for seniors who don’t like dairy. Check the label to make sure it’s fortified.
6. Almonds
Almonds are a great snack that’s high in calcium. One ounce of almonds (about 23 nuts) contains 75 milligrams of calcium. They are also rich in healthy fats and protein. Almonds can be added to yogurt for an extra calcium kick.
7. Canned Salmon or Sardines
Canned salmon and sardines contain soft, edible bones that are full of calcium. Three ounces of canned salmon with bones has about 180 milligrams of calcium. Sardines are also high in omega-3 fatty acids, which are good for heart health.
8. Tofu
Tofu made with calcium sulfate is an excellent source of calcium. Half a cup of this tofu can provide over 400 milligrams of calcium. It can be used in stir-fries, soups, or salads. Tofu is a great option for seniors who can’t eat a lot of red meat.
9. Fortified Cereals
Some breakfast cereals are fortified with calcium. These cereals can provide up to 1,000 milligrams of calcium per serving. Pair them with milk for an extra calcium boost. Always check the nutrition label to choose healthy options.
10. Broccoli
Broccoli is a calcium-rich vegetable that’s easy to add to meals. One cup of cooked broccoli provides about 60 milligrams of calcium. It’s also full of vitamins and fiber. Broccoli is a great side dish, or your senior parent can eat broccoli, carrots, and other veggies with dip for a snack.
If you or an aging loved one are considering In-Home Care Services in Huntington Beach CA, please call the caring staff at Canaan Home Care today! 1-844-CANAAN-1 (1-844-226-2261)
Canaan Home Care – A Premier Provider of Senior Home Care in the La Jolla, Del Mar, San Diego, Rancho Santa Fe, Newport Beach, Laguna Beach, Huntington Beach, Irvine, Tustin, and Manhattan Beach areas.
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