Rediscover the Pleasures of the Table with Fresh Fruits and Vegetables

Alteration of taste, modification of smell, reduction in the sensation of thirst, these are physiological changes that sometimes the elderly experience. And these are not without consequences on their eating behavior.

Indeed, some septuagenarians can lose their appetite and become less and less receptive to the notions of flavors and pleasure of the table. They end up losing interest in the content of their plate, eat less in quantity, and always turn to the same foods. Their plate then becomes less full, and the variety is scarce.

However, it is essential to preserve a diet which is at the same time balanced but also varied and above all which meets very specific nutritional needs (needs higher than the rest of the population in different elements).
Read More: Ten Fitness Tips For Those Over 50

Fruits and Vegetables to Reconcile With the Pleasures of the Table

Beautiful and good!

Some fruits and vegetables can help stimulate the appetite by bringing color and flavor to the plate. Red, yellow, green, purple, orange, the liveliness of the colors combined with the intensity of the flavors can give our elders back the desire to savor the variety, the taste of gourmet pleasures. Some suggestions for consumption: – A fresh fruit for breakfast (orange or clementine’s or kiwi) whole or in the form of freshly squeezed fruit juice or the form of compote. Raw vegetables as a starter for lunch: a duo of red cabbage and white cabbage grated vegetables as an accompaniment to meat or fish (mashed broccoli and potatoes) and to finish a citrus salad (orange, pomelo, apple, pear) for dessert.

A soup made from carrots, turnips, leeks, and celery for the evening meal and fresh fruit for dessert.

Also, mashed potatoes and celery, zucchini violate, 5-vegetable soup, leek pie, carrot, and green bean cake, cauliflower gratins, juices of different fruits, fruit milkshake

An original presentation can also encourage consumption: pear or kiwi balls, fruit skewers, vegetable sticks.

Fruits and vegetables make it possible to fight against “gloomy” dishes: white rice and cod fillet or mashed potatoes and turkey cutlet.

Fruits and Vegetables: The “Health” Partners

But in addition to the visual and gustatory pleasure provided by fruits and vegetables, there is also a significant “health” interest: fruits and vegetables indeed have a nutritional composition that helps to meet the needs of the elderly.

Water

First of all, fruits and vegetables are very rich in water: between 75% to 95% of their weight. They, therefore, participate in meeting the water needs of the elderly, who, remember, are more prone to dehydration (due to their reduced sensation of thirst).

Vitamins and minerals

They are also an excellent source of vitamin C, essential to fight against diseases and infections (it comes to the reinforcement of the natural defense system which weakens in the elderly).

Another advantage of fruits and vegetables: their richness in beta-carotene, also called provitamin A. This vitamin is essential for vision.

They are also rich in mineral salts such as calcium, essential for maintaining their bone capital; iron, which participates in the transport of oxygen; potassium, which participates in the regulation of arterial pressure, and many others.

Fiber

They represent a more than an interesting source of fiber, ideal for fighting constipation and regulating intestinal transit.

Pigments

Without forgetting, their richness in numerous pigments (polyphenols, carotenoids), today known and recognized for their protective effects on cellular aging!

Fruits and vegetables, therefore, appear to be essential in the diet of the elderly, and daily consumption of different fresh fruits and vegetables per day is recommended.

Some Recipe Ideas

Carrot puree

  • For four people
  • 400 g of potato
  • 400 g of carrot
  • 350 ml of milk
  • 40 g of butter
  • salt and pepper

Wash the potatoes and carrots, then peel them. Roughly dice the vegetables and place them in a pot of salted water. Cook them for 30 minutes (or 10 minutes in a pressure cooker).

Drain and crush them with a fork (or a vegetable mill).

In another saucepan, heat the milk. Incorporate, beating vigorously with a spoon or a whisk, the milk then the slightly melted butter. To serve.

Variation: replace the carrots with celeriac or broccoli (8 min cooking after boiling).

Broccoli veloute

For four people

  • 400 g of broccoli
  • 2 carrots
  • One onion
  • 150 g of low-fat liquid cream
  • 1 liter of poultry stock
  • 1 tbsp of chopped chives
  • Pepper

Wash the vegetables.

Peel the carrots and onion.

Steam the broccoli, carrots

and onion. Drain, then put them in a pan with the liquid cream and the chicken stock. Bring to a boil. Mix and add the pepper and chives.

Ratatouille

For 4 to 6 people

  • Four zucchini
  • Three tomatoes
  • Two onions
  • One eggplant
  • Three peppers (red, green, and yellow)
  • 2 tbsp of olive oil
  • Garlic
  • Salt, pepper

Wash the vegetables. Peel the onions. Remove the seeds from the peppers and from tomatoes. Cut the zucchini and onions into rings, the diced eggplant, the peppers into strips, the tomatoes into quarters. In a casserole dish, brown the onions and peppers in oil, then add the corvettes and eggplant. And finally the tomatoes. Season with garlic, salt, and pepper. Cover and stay continue cooking over low heat for 30 minutes.

Tip: some people digest peppers poorly, in which case, peel the peppers before cooking them.

Endive salad with clementine’s

For four people

  • Two endives
  • One beautiful red apple
  • Three clementines
  • Ten walnut kernels
  • 1 tbsp vinegar (wine or cider)
  • 3 tbsp olive oil ( or walnuts)
  • Salt and pepper

Remove the first endive leaves and cut them into sections. Wash the apple with water and cut it into strips without peeling it. Peel the clementines and divide them into quarters. Mix everything in the salad bowl—season with a simple vinaigrette. Add the coarsely crushed walnuts before serving.

Flavor variant: to enhance the taste a little more, you can add a shallot or an onion.

Fruit bowl

For four people

  • One orange
  • Two apples
  • One kiwi

Wash and peel the fruit. Cut them into cubes. Distribute them in individual cups or the salad bowl.

Optional: flavor with a little chopped fresh mint and sweeten very slightly with honey.

Baked apples

For four people

  • Four baking apples
  • 4 tsp of caster sugar
  • Four knobs of butter

Wash the apples, then peel them with a peeler. Remove the seeds by turning the peeler in the center of the apple.

Arrange apples in a baking dish. Place a knob of butter and one teaspoon of sugar on each.

Bake for 30 minutes at 180 ° C.

Optional: flavor with a light veil of cinnamon or gingerbread spices.