If you’re looking for healthy senior role models, there are plenty at Berwick. These vibrant individuals attend exercise class regularly, connect with like-minded people through discussion groups or lectures, are eagerly learning new skills and prioritize a healthy diet. Our wellness and culinary teams work together to ensure our menus are nutritious, balanced and have great variety. We offer a lot of flexibility to accommodate residents who are very health-conscious and want to be able to maintain that healthy lifestyle.
Below are some of our favourite superfoods that we incorporate into our meals on a regular basis! Find fun and creative ways to incorporate these into your diet.
1. DARK LEAFY GREENS
We’re not talking iceberg lettuce here. Look to darker, leafier greens like arugula, kale and spinach to up the vitamin K totals in your diet. These greens can boost bone, digestive and blood health, among many other benefits.
2. BRUSSELS SPROUTS
Brussels sprouts pack a punch when it comes to good fibers and other minerals. Veggies in the cruciferous family, including Brussels sprouts, have been shown to protect DNA from damage that can lead to cancer. Don’t overdo the sprouts, though, as that can lead to digestive distress for some people.
Blueberries are a sweet way to bring more vitamin C and vitamin K to your diet as well as important minerals like manganese. The berries also provide soluble fiber that can be good for digestion and cholesterol, and there’s some evidence that blueberries might help with inflammation.
Did you give our suggestion of Brussels sprouts above the side eye? That’s okay — you can get the same benefits from broccoli. Plus, you can enjoy this veggie raw, steamed or roasted.
Salmon offers a good amount of omega-3 fatty acids, which are important in regulating blood pressure and supporting heart health. It may also help with brain functioning and health. Consider opting for salmon once a week to get this important nutrient into your diet.
6. GREEN TEA
Green tea delivers numerous nutrients in every glass or cup, and you can drink it hot or cold. It may help with digestion and curb appetite when you’re feeling peckish for no reason. Dress this beverage up with lemon, honey or other citrus if you’re looking for something a bit different and refreshing.
Walnuts also bring omega-3 fatty acids to your diet, which have been shown to help decrease your chances of heart disease and some cancers. Enjoy a few walnuts a day, add them to your mixed nut snack bowl or use them as a topping on yogurt or other dairy snacks.
Tomatoes are high in lycopene, which is an antioxidant believed to help reduce certain types of cancers. You can eat them raw in salads or on sandwiches, but the benefits also come when you eat cooked tomatoes or tomato sauce.
9. DARK CHOCOLATE
Dark chocolate has antioxidants and other minerals that can promote heart health. Obviously, you don’t want to chow down on this ingredient as the main dish of a meal, but enjoying a bite-size piece of high-quality dark chocolate once a day can be a decadent way to add a superfood to your diet.
Note that milk chocolate doesn’t count, though. Look for dark chocolate that’s 70% cacao or more.
Oatmeal is high in soluble fiber and is packed with proteins and minerals, all of which makes it good for digestive and heart health. It’s also one of the easiest foods on this list to enjoy. Seniors can easily prepare instant oatmeal in a microwave or overnight oats in a mini fridge, so it’s a food you can keep on hand in a kitchenette.