by Chad Collins, RD, CDE,
Registered Dietitian & Certified Diabetes Educator

North Americans are living longer, so good nutrition and regular physical activity through the years is key to good health. Eating smart means including a variety of foods each day. Foods provide the energy, protein, vitamins, minerals, fibre, and water you need for good health.

However, when we are older and only cooking for 1 or 2 people, cooking meals may not be as convenient as it used to be.  Quick and easy meals can still be healthy and provide you with all the nutrition you need. Try some of these ideas. 

Starting with breakfast, keep in mind that it is the most important meal of the day. Breakfast helps fuel the brain and body with the energy it needs. Try a bowl of fortified cereal with skim milk.

Fortified cereal provides vitamins, such as folate and the B vitamins, and minerals, such as iron. Milk provides protein, B vitamins, and minerals such as calcium, phosphorus, and magnesium. And the fibre in cereals helps keep your digestive system working regularly.

Read the Nutrition Facts label to find cereals and other foods that contain fibre. Another easy breakfast choice is a cup of low-fat yoghurt mixed with pre-sweetened or low-fat granola and fresh fruit slices.

For lunch maybe choose flavourful sandwich breads that contain fibre, such as multi-grain, whole-wheat, bran, or oats. Include lean turkey or roast beef, lettuce and tomato, or other vegetables, such as cucumber, red peppers, or carrots, for taste and crunch.  Pair your sandwich with a cup of vegetable or lentil soup.

Carrots, potatoes, and spinach provide a variety of vitamins and minerals, and lentils contain folate and fibre.

For a quick dinner meal, bake or broil poultry or fish with a light coating of crushed high-fibre cereal and chicken broth. Dip chicken or fish in broth and then coat with cereal before baking or broiling.

Round out your meal with rice and beans and a fruit salad.

For another winning dinner, toss cooked pasta with a package of cooked frozen vegetables. Top with your favourite marinara sauce and a sprinkle of Parmesan cheese. Add a mixed green salad with vinaigrette dressing and you have a delicious, flavourful, and easy meal.

Between meal snacks are also a good idea so you don’t get too hungry before meals and keeps your energy up for activity.

Try adding fresh or canned fruit to low-fat ice cream or frozen yoghurt with a sprinkle of low-fat granola. Have a bowl of pre-sweetened cereal with milk or try a muffin for a tasty snack with a glass of low-fat milk or juice.