Healthy Eating for Bergen County Adults Over 60: Recipe for Delicious 3-Course Meal

While national data on food access often focuses on affordability or availability, many older adults struggle more with lifestyle choices around nutrition.

According to a report by the National Institute on Aging, many older adults choose foods that are convenient but not always nutrient-dense, which can lead to chronic health issues like heart disease or diabetes.

A 2021 study from the Centers for Disease Control and Prevention (CDC) found that only 12% of adults aged 60 and older meet the recommended daily intake of fruits and vegetables. This indicates that lifestyle habits and dietary choices can significantly impact health as individuals age.

These findings emphasize the importance of making intentional food choices to promote healthy aging.

As we age, maintaining a nutrient-rich, balanced diet is essential for supporting an active and vibrant lifestyle. For Bergen County residents who are embracing active aging, focusing on meals packed with high-quality protein, healthy fats, and fiber can help boost energy levels, promote muscle maintenance, and improve overall well-being.

At mybergen.com, we’re dedicated to offering useful and informative content for our local community, and today we’re pleased to present a complete 3-course meal designed to meet the nutritional needs of adults over 60.

Why Good Nutrition Matters for Active, Healthy Aging

Eating well as you age is more than just about sustaining energy. A well-balanced diet can also help reduce the risk of chronic conditions like heart disease and diabetes, while supporting cognitive function and bone health. Our meal plan focuses on the following nutrients:

• Lean Proteins: To maintain muscle mass and metabolism.
• Healthy Fats: For heart and brain health.
• Fiber: To aid digestion and control blood sugar levels.
• Vitamins and Antioxidants: To protect against cell damage and inflammation.

A Balanced 3-Course Meal

Appetizer: Fresh Spinach and Avocado Salad

This light, nutrient-packed salad is the perfect way to start your meal. It’s loaded with antioxidants, fiber, and heart-healthy fats that set the tone for the rest of the meal.

Ingredients:

• 4 cups fresh baby spinach
• 1 ripe avocado, sliced
• 1/4 cup walnuts, chopped
• 1/4 cup pomegranate seeds
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Toss together spinach, avocado, walnuts, and pomegranate seeds in a bowl.
2. In a separate small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
3. Drizzle the dressing over the salad, toss, and serve.

Health Benefits of Appetizer Ingredients:

• Spinach: Rich in fiber and antioxidants, spinach supports digestion and boosts the immune system.
• Avocado: Packed with healthy fats, avocado helps lower cholesterol and supports brain function.
• Walnuts: A great source of omega-3s, which reduce inflammation and support heart health.

Entree: Grilled Salmon with Quinoa Salad and Steamed Broccoli

This meal combines heart-healthy salmon, protein-packed quinoa, and nutrient-dense broccoli. Together, they provide a balanced and flavorful dish that supports the health needs of seniors over 60.

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 cup quinoa (uncooked)
• 2 cups broccoli florets
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 tablespoon fresh parsley (chopped)
• 1 clove garlic (minced)
• Salt and pepper to taste
• 1/4 teaspoon turmeric (optional for additional anti-inflammatory benefits)

Instructions:

1. Prepare the Quinoa:

• Rinse the quinoa under cold water to remove the natural saponins, which can make it taste bitter.
• In a medium pot, combine 1 cup of quinoa with 2 cups of water. Bring to a boil, then reduce heat and cover. Let simmer for about 15 minutes or until the water is absorbed.
• Fluff the quinoa with a fork and set aside.

2. Grill the Salmon:

• Preheat your grill (or use a grill pan on the stovetop) to medium heat.
• Drizzle the salmon with 1/2 tablespoon of olive oil and lemon juice, then season with salt, pepper, and turmeric (if using).
• Place the salmon on the grill, skin-side down, and cook for about 4-5 minutes per side or until the fish flakes easily with a fork.

3. Steam the Broccoli:

• While the salmon is grilling, steam the broccoli florets. You can use a steamer basket over boiling water, or microwave the broccoli in a bowl with a little water for 3-4 minutes, until tender but still bright green.
• Drizzle the remaining 1/2 tablespoon of olive oil over the broccoli and sprinkle with minced garlic, salt, and pepper.

4. Assemble the Meal:

• Plate the grilled salmon, quinoa, and steamed broccoli. Garnish with fresh parsley and an additional squeeze of lemon juice if desired.

Serving Suggestions:

• Pair this meal with a small fruit salad to add even more nutrients to the plate.

Health Benefits of the Entree Ingredients:

• Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and support brain and heart health. Wild-caught salmon is also high in protein and vitamin D, important for bone health.
• Quinoa: A complete protein (containing all nine essential amino acids), quinoa is also gluten-free and high in fiber, supporting digestion and overall gut health. It’s packed with magnesium and iron, both of which are important for energy levels and muscle function.
• Broccoli: A powerhouse of nutrients, broccoli contains fiber, calcium, vitamin C, and antioxidants that promote bone health, boost the immune system, and support eye health.
• Olive Oil: A heart-healthy fat rich in monounsaturated fats and antioxidants, olive oil is excellent for reducing the risk of heart disease and lowering inflammation.
• Lemon and Parsley: Both are high in vitamin C, which enhances immune function and skin health. They also add a fresh flavor without adding unnecessary sodium.

Dessert: Mixed Berry and Greek Yogurt Parfait

End your meal on a sweet and healthy note with a mixed berry parfait. This dessert is rich in antioxidants and probiotics, making it a perfect way to boost gut health while satisfying your sweet tooth.

Ingredients:

• 1 cup plain, unsweetened Greek yogurt
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1 tablespoon honey (optional)
• 1/4 cup granola (optional)
• 1 tablespoon chia seeds (optional)

Instructions:

1. Layer Greek yogurt, mixed berries, and granola in a small bowl or glass.
2. Drizzle with honey if desired, and sprinkle with chia seeds for added crunch and fiber.
3. Serve immediately or chill in the fridge for a refreshing treat.

Health Benefits of Dessert Ingredients:

• Greek Yogurt: High in protein and probiotics, which support muscle maintenance and digestive health.
• Berries: Loaded with antioxidants that help protect the body from free radical damage and inflammation.
• Chia Seeds: Add a boost of fiber and omega-3 fatty acids, which aid digestion and heart health.

Where to Find Ingredients in Bergen County

For those in Bergen County looking to recreate this healthy meal, here are some local markets where you can find fresh and high-quality ingredients:

• Whole Foods Market (Paramus): Known for organic produce and sustainably sourced fish like wild-caught salmon.
• Kings Food Markets (Hillsdale, Cresskill): Great for finding premium fresh produce, nuts, and quinoa.
• Bergen County Farmers’ Markets: Local markets offer seasonal fruits, vegetables, and herbs, perfect for preparing fresh and healthy meals. Find Bergen County Farm markets near you.

Wine Pairing

If you’re looking to pair wine with your healthy meal while focusing on options that complement an active aging lifestyle, here are some excellent wine choices with health benefits, along with local Bergen County spots to find them:

1. Pinot Noir

One of the best wines for heart health, Pinot Noir is rich in resveratrol, an antioxidant known to reduce inflammation and support cardiovascular health. Its light body and fruity notes make it a great pairing for grilled salmon or lighter dishes like the spinach and avocado salad.

2. Sauvignon Blanc

For those who prefer white wine, Sauvignon Blanc is a crisp, refreshing option. It’s low in calories and pairs well with seafood or salads. Its bright acidity can complement the citrus flavors in the salad or salmon dishes.

3. Cabernet Sauvignon

If you prefer a fuller-bodied red, Cabernet Sauvignon is a good option. Like Pinot Noir, it’s high in antioxidants and can support heart health in moderation. It pairs nicely with heavier dishes or meats but can still balance well with the rich flavors of salmon.

A Few Places to Buy Wine in Bergen County:

• Carlo Russo’s Wine & Spirit World (Ho-Ho-Kus): Known for its wide selection of international wines, this spot offers excellent choices for those looking for heart-healthy reds like Pinot Noir.
• Total Wine & More (River Edge): One of the largest wine stores in the area, Total Wine offers a broad range of organic and low-sulfite wines, which may be a good option for those looking to minimize additives.
• Westwood Super Cellars (Westwood): Known for its excellent customer service and selection, this shop offers a variety of high-quality wines, perfect for pairing with health-conscious meals.
• Stew Leonard’s Wines & Spirits (Paramus): With a vast selection of wines at competitive prices, Stew Leonard’s is a great spot to pick up well-curated wine options to complement your meal.

Enjoy your wine in moderation, as some studies suggest that a glass a day for women and two for men can offer health benefits without the negative impacts. Remember, while moderate wine consumption may offer some health benefits, it should be balanced with potential risks. Always enjoy responsibly and in consultation with your healthcare provider to ensure it aligns with your health goals and needs.

Sources: American Heart Association – Alcohol and Heart Health, Harvard School of Public Health – Alcohol: Balancing Risks and Benefits

Nourishing Your Active Aging Lifestyle

As you embrace active aging, what you eat plays a significant role in how you feel and perform day-to-day. This 3-course meal is carefully crafted to provide essential nutrients that support heart health, muscle function, and overall well-being. It’s delicious, easy to prepare, and sourced with local Bergen County options in mind.

Your Health, Your Choice: Why It’s Important to Personalize Your Diet and Consult a Doctor

At mybergen.com, we’re all about sharing helpful tips, delicious recipes, and wellness advice to support your healthy lifestyle. However, it’s important to remember that what works for one person may not work for everyone. Before making any big changes to your diet, especially if you have food allergies or existing health conditions, consult with your doctor or a registered dietitian.

Certain ingredients may trigger allergies or interact with medications, so be sure to check labels and talk to a professional about what’s best for you. The information we share is for general guidance and should not replace personalized medical advice. Always tailor your diet and lifestyle choices to fit your unique health needs!

At mybergen.com, our Next Chapter series is dedicated to helping Bergen County residents over 60 stay engaged, healthy, and informed. From delicious recipes to wellness tips and local activities, we’ve got everything you need to live your best life. Be sure to explore more of our content designed specifically for Bergen County’s vibrant 60+ community!

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