Spring Diet for Seniors

By Anna Hazard

Introduction

Spring, known as a season of rebirth and new beginnings, is often considered a good time to ring in the new with freshly awakened motivations for starting a healthier lifestyle & diet. The same is true for seniors, who can enjoy the opportunities (not to mention the fresh bounties) brought forth by the warming weather.
 
After the winter months have passed, many types of produce will be more plentiful and much less expensive to acquire due to the added costs of out-of-season fruits & vegetables needing to be transported from further away (California or Florida for those still USA grown with other popular exporters being Mexico and Central America). Locally grown produce also tends to be more flavorful and nutrient-rich as importing from out-of-state or out-of-country often requires that produce be harvested before they have fully ripened, requires chemicals to preserve or induce ripening, or leaves the fruit or vegetables past their peak time of freshness once they've hit the store shelves.

Going out to acquire fresh produce at local farmer's markets within the city or suburbs or even picking your own produce at certain publicly available farms in the countryside could be a fun family trip that includes healthy outdoor exercise for the elderly. Other options include planting a small easily-tended spring herb garden (good for stress relief & keeping hands & fingers nimble with exercise) with those species of plants that would be currently coming into season. Those with less hand dexterity & mobility can still enjoy eating outdoors whether it be picnicking in the park with family & friends or sitting at shaded outdoor tables for those senior loved ones who have problems rising from a sitting/crouching position or have other leg problems.
 
Keep in mind that more liquids (especially water which can be flavored with fresh fruit or vegetable juice) should be consumed to compensate for increased activity, especially for those going outside in warmer temperatures.
 
Spring is also the season for many freshwater fish (especially those who will be traveling inland to spawn) such as bass, carp, catfish, crappie, pike, salmon, sunfish, trout and walleye. Fatty fish such as salmon & lake trout are particularly good for their abundance of Omega-3 Fatty Acids which help with arthritis & joint pain, lower the risk of heart disease, and help prevent Alzheimer's & dementia.
 
Another healthy protein alternative for Omega-3 would be grass-fed spring lamb which starts to become available in larger quantity around late May or June. Lamb is also considered a high quality protein source for helping to stave off sarcopenia (loss of muscle mass due to age). The organic, grass fed variety is leaner with higher nutrient content. Grass fed lambs will be smaller than their grain fed counterparts and as lamb meat darkens with age, look for slightly pink meat with a velvet-like texture when shopping.

In-Season Produce

Spring Herbs

Spring Fruits

Spring Vegetables

Basil
Borage
Chervil
Chives
Cilantro
Dill
Curly Endive/Escarole
Fennel
Horseradish Root
Lemon Balm
Marjoram
Mint
Oregano
Parsley
Rosemary
Tarragon
Thyme

Apricots
Blackberries
Blueberries
Boysenberries
Cherries (Sweet)
Gooseberries
Nectarines
Peaches
Pineapple
Plums
Raspberries
Strawberries

Artichokes (Baby)
Arugula (Rocket)
Asparagus
Beans (Snap)
Beets & Beet Greens
Broccoli
Carrots (Baby)
Cabbage
Chard
Collard
Dandelion Greens
Fava Beans
Fiddlehead Ferns
Garlic (Scapes, Green)
Kale
Lettuce (Baby)
Morel Mushrooms
Mustard Greens
Onions (Green, Spring)
Parsnips
Peas (Garden, Sugar Snap)
Potatoes (New)
Radicchio
Radishes & Radish Greens
Ramps
Red Leaf Lettuce
Rhubarb
Scallions
Spinach
Turnip (Greens, Salad)
Watercress
Zucchini

Recipes & Meals

Fresh Spring Fruit & Vegetable Juice

• This is the easiest way for those who may have trouble with solid or harder to swallow foods to enjoy the vitamins, antioxidants, and other health benefits of fresh spring produce. Lacking the preservatives, extra sugars, and other additives that are found in prepackaged drinks (with many store-bought fruit juices having as much added sugar as sweetened sodas) these types of freshly squeezed & blended juices are among the most healthy of alternatives. They can be enjoyed as part of a meal or as stand-alone refreshments (with more water & other liquids required by the body as the temperature continued to rise)
• For diabetics & others watching their blood sugar & insulin levels, keep in mind that fruit & its juices naturally contain the sugar fructose. Certain root vegetables such as beets, sweet potatoes, and carrots are also high in fructose compared to other vegetables. More lightly flavored water can be used as a substitute for some of the heavier blends of fruits.
• Green Lemonade | Strawberry, Basil & Cucumber Detox Water | Liquid Pizza | Minty Berry Juice | Wild Spiced Dandylion Berry Bliss Juice 
  

Spring Salads

• These salad recipes are chock full of healthy fruits & vegetables (with vitamins & other nutrients such as fiber that comes in handy for constipation that commonly comes on with aging) that are in season for the spring. For the more adventurous, try salads with more exotic ingredients such as marigold flowers and dandelion greens.
• Keep in mind for those seniors who may have trouble chewing that the cooking of vegetables or fruits to soften them up or fine dicing of the ingredients may be required.
• Mediterranean Tabouli Salad |  Fava Bean & Asparagus Salad | Roasted Baby Potato Salad | Raddicchio, Olive, & Chickpea Salad | Marigold Salad
  

Chilled Spring Soups

• Moving on from the hot & hearty stews that kept people warm during the winter, here are a selection of cold & chilled soups made from easily available fresh spring ingredients. Low-fat yogurt can be substituted for more heavier (and fattier) blends.
• These recipes are particularly helpful for those who may have trouble with chewing or swallowing more solid foods.
• Chilled Spring Pea Soup | Asparagus and Ramp Soup With Yogurt | Avocado & Cucumber Soup | Iced Carrot & Cucumber Soup | Chilled Pesto Cucumber Buttermilk Soup
  

Spring Lamb Entree

• Here are a smattering of recipes in various flavor profiles that use various cuts of lamb meat & spring produce. Keep in mind that the leanest cuts of lamb tend to come from the leg, shank, and loin. As lamb meat tends to be less marbled than beef, cuts of it can be made leaner by cutting off the surrounding fat.
• Use ground lamb or meat that has been slow-cooked & shredded or tenderized for those who would have trouble chewing or dealing with bones.
• Indian Spiced Easter Lamb | One-Pot Slow Cooked Lamb with Spring Vegetables | Easy Homemade Lamb Gyro | Spring Lamb & Vegetable Platter | One-Pan Lamb Chops & Minted Carrots | Spring Lamb Stew
  

Spring Fish Entree

• These recipes specifically focus on fish that become available in quantity during the spring season. Flavors range from spicy to creamy (with low-fat yogurt as a possible substitution for heavier creams). Salmon & lake trout (as well as other later season fatty fish) are particularly beneficial for combating against common senior health problems.
• Keep in mind that bones can be problematic for those with chewing & swallowing problems. For those seniors, recipes that call for the fish meat to be chopped or ground (with all bones previously removed) should be used.
• Pan-Grilled Salmon with Pineapple Salsa | Trout with Morels & Onions | Fish Taco | Thai Catfish Salad | Creamy Spring Vegetables & Smoked Trout
  

Spring Chilled Desserts

• With winter's chill safely out of the way, it's time to cap off the meal by indulging in a frostiness of a different variety. All of the recipes listed here incorporate no additional sugar, however natural fructose will already be present within the fruit as well as in other possible sweeteners such as maple syrup or honey..
• There are many fruit (and even vegetable) based recipes for chilly desserts in various styles. Substitute in your senior loved one's favorite fresh fruits to better tickle their gustatory fancy. For those seniors who may have developed lactose intolerance, switch to dairy-free sorbet or granita instead of sherbet or yogurt.
• Cucumber Basil Sorbet | Smoothie Pops | Raspberry Granita | Cosmic Strawberry Ginger Peach Bliss Bowl | Blueberry Frozen Yogurt