5 Easy and Nutritious Breakfast Ideas for Older Adults

As people age, many individuals may have trouble performing or remembering daily living activities like cooking 3 healthy meals every day. They may avoid the kitchen because of cognitive difficulties or mobility issues that make it hard to get around. Some seniors may not remember to eat on their own which is something to watch out for because studies have shown that older adults who skip breakfast may be at higher risk of having a stroke or developing. cardiovascular disease. Other seniors may experience decreased appetite as their metabolism slows and they lose their sense of taste and smell but that doesn’t mean that their bodies still don’t require the same amount of nutrition.

It’s important to encourage and remind your loved one to get in three healthy meals a day. While this can begin to seem like a timely, tiresome task it is an important task that can be simplified with the following easy-to-make breakfast ideas. To start their morning off right, here are five easy, nutritious meals you can quickly and easily prepare for your loved one or that they can even prepare for themselves.

Breakfast Tacos 

two breakfast tacos on a plate with person using both hands to pick up one taco
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Breakfast tacos are a quick and easy breakfast item to make and they are highly customizable to each person’s preference.  The standard breakfast taco can be stuffed with black beans, scrambled eggs, and cheddar cheese which provides a variety of flavor and nutrients. Topping these tacos with salsa or pico de gallo can up the nutrition even more. Tomatoes are a great source of lycopene, which helps prevent osteoporosis and can even improve pulmonary function. 

Each standard taco contains 15 grams of protein, which is an important nutrient that helps us maintain bone mass and mobility during our golden years. Studies have shown that older adults who eat a high-protein diet are 30% less likely to become functionally impaired and have a lower risk of falls and fractures. 


Fruit Salad 

person holding a bowl of fruit salad made from raspberries, strawberries, bananas, and green and purple grapes
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Fruit salad another delicious and customizable breakfast option for seniors. Fruit salad (no matter which fruits are used to make it) is packed with antioxidants that help fight free radical damage associated with aging. It’s also low in fat and contains lots of fiber to keep your loved one full until lunch. Best of all, it’s easy to prepare, especially if you use pre-cut fruit from the grocery store. Top the fruit salad with a drizzle of yogurt to add a healthy dose of probiotics, which help support digestion. 


Avocado Toast 

two pieces of avocado toast on a plate covered in spinach, pepper, and other spices
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Avocado toast isn’t just for millennials. It’s a heart-healthy breakfast choice for seniors that’s packed with fiber, vitamins, antioxidants, and monounsaturated fats, which are known to lower bad cholesterol levels. 

Make sure you choose a type of bread that’s high in fiber like whole wheat or rye to avoid a mid-morning blood sugar crash. You can also make this toast extra nutritious by topping it with tomatoes, spinach, carrots, or even a sprinkle of hemp seeds which elevates the nutrition to another level. 

Chia Pudding 

bowl of chia pudding and raspberries on a table
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This two-ingredient breakfast idea is another delicious, customizable choice with minimal prep time. Simply mix a quarter cup of chia seeds with a cup of almond milk and let it firm up in the fridge overnight. Chia seeds are rich in nutrients that support bone health, including protein, magnesium, phosphorus, and calcium. Your loved one can enjoy this pudding plain or topped with extra nutritious ingredients like honey, berries, granola, and/or coconut flakes. 

Green Smoothie 

glass jar filled woth green smoothie made of kale on a brown piece of paper on a table with two pink and white straws sticking out of the glass jar
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Throwing a handful of spinach or kale into your loved one’s morning smoothie is a great way to sneak some extra greens into their diet. Start with your basic smoothie recipe – 1 cup of yogurt (any type), 1/4 cup of ice, and a banana (or fruit of their choice) – then add the desired greens and viola! You can even add chia or flax seeds for an extra boost of fiber and vitamins. Also, if you add some extra fruit or orange juice into the blender, they’ll hardly be able to taste the spinach in the finished product. This is an easy yet effectively nutritious breakfast idea because studies have shown that eating at least one serving of greens per day can significantly improve seniors’ brain function


As we all know and have been told many times, breakfast is the most important meal of the day, and this is especially true for seniors. Starting the day with one of these balanced breakfasts will give them the nutrition they need to stay healthy and enjoy their golden years. It will also start their day off on the right foot and can set them up for success for the remainder of the day. 

If shopping for, planning, preparing, and cleaning up after meals seems like a continuously daunting task, contact us to explore your options and learn more about the quality care and services Professional Caretakers can provide for your family. Whether you need help with one of these things or all of these things we are here to help. Our kind, well-trained professional caregivers are trained to assist with many things including (but not limited to) running errands like grocery shopping, preparing meals, planning out healthy and nutritious meals, cleaning the house including dishes, and reminding our clients about mealtime and other important tasks. 

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