If you are one of the many Canadians living in a multigenerational family you know the joy of living and learning from senior family members. You also know that seniors have special dietary requirements and may benefit from small portions of foods that are easily eaten, highly nutritious and naturally flavourful. 

Don’t allow this to restrict you in the kitchen. People commonly make the mistake of preparing the same foods over and over again, getting into a ‘rut’ that is both boring and unhealthy.

Below are some tips from Gary to keep in mind when cooking for seniors:

• Add Flavor, Not Salt: As we age we start to lose our sense of smell and this affects the way we taste food. When cooking for seniors, bring out the flavor of foods without simply adding more salt. Add fresh herbs or herbs pastes, spices in moderation and other concentrated flavors like citrus juice or mustard.
   
• Go Fresh: Try to purchase fresh foods that haven’t been processed. These always have less of the “the bad stuff” like sodium, corn sugars, fats and preservatives.
   
• Make Food Easy to Eat: Seniors may have trouble chewing tough foods.  Try slowly braising meats instead of grilling or baking. Pounding chicken or pork with a mallet before cooking can help tenderize meat, making it easier to chew.
   
• Don’t forget your vegetables: Prepare vegetables that are familiar to the seniors in your life – they don’t have to be exotic to be tasty. “Many seniors prefer to have one or two separate types of vegetables on their plates instead of a mix or medley,” advises McBlain.  Steam or boil vegetables in lightly salted water until they reach the desired doneness.  Some seniors prefer their vegetables al dente (tender crispy) while others prefer them much softer. Talk to the seniors in your life about their preferences.
   
• Be Conscious of Portion Sizes: Seniors need fewer calories and eat smaller meals. Serving them large portions can actually decrease their appetite.  An ideal portion for seniors includes:
          o 3-4 oz of chicken, fish or meat
          o 2 spoonfuls of rice, pasta or mashed potatoes
          o 1 cup of vegetables
  Try this for a few weeks and you could help lower blood pressure and cholesterol and improve the way they feel. 
    
• Finish with Something Sweet: Always have dessert! A small piece of chocolate cake, stewed rhubarb or rice pudding is the ideal way to finish a meal.