Guide to Summer Food for Seniors - Part 1 - In Season Foods

By Anna Hazard

View the Rest of the Series

Part 2 : Summer Food Safety
Part 3 : Summer Meals
Part 4 : Summer Drinks

Introduction

Summer is a particularly good time to begin focusing on maintaining a more balanced diet, especially as previous studies indicate that fewer than 15% of older adults consume the recommended amount of daily fruits & vegetables within the USA. This is a time of year where many produce can be found fresh, in-season, and available from a bevy of different local sources, many of which may not be available during colder months. Some examples include farmer's markets, corner fruit stands, open farms & orchards, as well picking produce from your own gardens & fruits trees. Local in-season produce also tends to be less expensive, without the additional costs of having to transport & store produce from faraway locations, while also being more flavorful & nutritious due its freshness.

Food based outings can also be a fun form of entertainment for the elderly or for the whole family.  Such outings can include field trips to local markets & farms, picnics in the outdoors, as well as garden parties. However, keep in mind that seniors are at a higher risk for heat related illnesses that can be triggered through overexposure to hot temperatures & direct sunlight. Extra care should be taken above those necessary for those spring & fall months that have more moderate temperatures.

When going on an outing with your senior loved one, remember to bring always bring plenty of liquids for hydration as well as hats, sunscreen, and sunglasses as protection from the sun's harmful rays. Portable mini-fans or sports cooling towels can be included in case of overheating. If you're heading out to a place where shade may be scarce, be prepared to bring your own source of shade such as a sun parasol. For those seniors with ambulatory or other mobility issues, a walking stroller that can convert into a chair can be brought along, especially when going to places where  elevated seating may be scarce.
 
When it comes to sun protection, in-season produce can give a little boost.  Studies indicate that foods such as tomatoes and watermelon that have high levels of lycopene which is a caretenoid that gives fruit & veggies their red color. This phytonutrient may help with the skin's sensitivity to the sun and thus provide a bit of sunburn protection.

Foods with  other antioxidants such as lutein and zeaxanthin (which can be found in sweet corn, garden peas, and dark leafy greens such as spinach) can help with the formation of the macular pigment in the eyes that filters out the sun's rays and protects against light-induced retinal damage. However, keep in mind that that these dietary supplements should not take the place of sunscreen & sunglasses.

During the summer months, when it comes to in-season produce, it's recommended to concentrate on naturally colorful food. Their saturated palettes contain more anti-oxidents and anti-inflammatory phytonutrients that are especially good for those with arthritis, heart disease, stroke, and many other chronic diseases that tend to be more common with age. This includes choosing deep leafy greens (and their lutein and isoflavones anti-oxidents) over paler colored produce.

In particular one can focus on yellow/orange produce such as mangoes, peaches, and summer squash which are good sources for alpha-carotene and beta-carotene for maintaining healthy skin, bones, vision, and immune system. The deep red produce such as beets, strawberries, and radishes have quercetin and anthocyanidins which are helpful in lowering inflammation, maintaining heart health, and preventing cancer.  Dark purple produce such as plums, blueberries, and blackberries have resveratrol, anthocyanidins, and other flavonoids useful for lowering inflammation, protecting arteries, and preventing premature aging of cells.

In Season Sea Food

For optimal nutritional value without adding in extra calories or fats through frying, it's best to broil, grill, or steam these types of sea food. Raw sea food has the chance of containing food borne bacteria that would otherwise be sterilized in the cooking process which should be avoided for seniors as the elderly tend to be more vulnerable to infections and food poisoning.

Fatty/Oily Fish

• Salmon (King, Silver, Sock-eye)
• Full of full of omega-3 fatty acids that lower triglyceride fats in the blood, slow down the growth of plaque in the arteries, and reduces inflammation throughout the body. Wild Sock-eye Salmon (Red Salmon) is particularly recommended for its health benefits.

Shell Fish

• Crab, Lobsters, Mussels, Sea Scallops, Shrimp(Gulf, Rock)
• Shellfish are high in protein, low in saturated and trans fats, are good sources of iron, zinc, copper, & vitamin B-12. They also contain high amounts of omega-3 fatty acids. Be aware that  shellfish themselves are high in cholesterol (even if some of them contain sterols that lower the absorption of cholesterol), so skip the extra butter & frying when serving them.
  

Other Fish

• Albacore, Calicos, , Halibut, Hake, Shark(Blue, Bonito, Mako, Soup Fin, Thresher), Smelt, Squid, Swordfish, Whiting
  
• Low fat source of protein rich in vitamins (D, B2) and minerals such as iron, zinc, iodine, magnesium, and potassium. At least two servings of fish per week is recommended for a heart healthy diet.
  

In Season Produce

Summer Herbs

Summer Fruits

Summer Vegetables

Basil
Bay
Chervil
Chives
Coriander
Fennel
Lavendar
Lemongrass
Marjoram
Mint
Parsley
Rosemary
Sage
Savory
Sorrel
Tarragon
Thyme

Apricot
Apples (Rose, Sugar)
Avocado
Asian Pears
Bell Peppers
Blackberries
Blueberries
Boysenberries
Cantaloupe
Cherries (Tart)
Cucumbers
Currant (Black, Red)
Eggplant
Elderberries
Figs
Gooseberries
Grapefruit
Grapes
Jackfruit
Limes
Mango
Melon (Bitter, Honeydew, Water)
Nectarines
Passion Fruit
Peppers (Chili, Green, Hot, Jalapeno, Sweet)
Peaches
Pears
Plum
Raspberries
Strawberries
Squash (Summer)
Tayberry
Tomatoes
Tomatillo
Zucchini

Artichoke (Globe)
Arugula
Beans (Broad, Fava, French, Green, Lima, Runner, Winged)
Beets
Bok Choy
Burdock
Cactus Pads
Carrots
Celery
Corn
Cucumber
Edamame (Green Soybeans)
Endive
Garlic
Lettuce (Butter, Lamb, Manoa)
Mushrooms (Chanterelle, Porcini, Puffball)
Okra
Onion (Vidalia)
Peas (Mangetout)
Potatoes (New, Yukon Gold)
Radishes (European, Summer)
Rhubarb
Samphire
Shallots
Spinach (On choy)