Eating to Live Well
The Arvida Nutrition team says good nutrition becomes even more important as we age.
The right foods can help you maintain strength, energy, and independence so you can continue doing the things you enjoy. As we get older, our bodies need slightly different things from food. Protein helps maintain muscle strength and mobility, calcium and vitamin D support bone health, fibre keeps digestion, and healthy fats support heart and brain health. Staying hydrated helps with energy and concentration.
A simple way to build a balanced meal is to include:
- Protein such as eggs, fish, lean meat, beans, or yoghurt
- Plenty of vegetables or salad for fibre, colour, and nutrients
- Wholegrains or starchy vegetables for energy
- Healthy fats like olive oil, nuts, avocado, and oily fish for heart and brain health
- Regular fluids such as water, milk, tea, coffee and soups.
If your appetite has changed, smaller meals throughout the day and easy snacks such as yoghurt, cheese and crackers, or nuts can help ensure you’re still getting the nutrition you need. Most importantly, food should still be enjoyable. The pleasure of a well-prepared meal, familiar flavours, and sharing food with others all contribute to wellbeing.
Eating well doesn’t need to be complicated. Regular meals, a variety of foods, and plenty of fluids can make a big difference in supporting a healthy, active life. Here's a popular favourite in the Arvida community kitchens..
Roast Vegetable Frittata
Ingredients (Serves 4)
Asparagus or beans, cooked – 1 cup
Potato, cooked, diced – 1 cup
Pumpkin, cooked, diced – 1 cup
Spinach, chopped – 2 cups
Cheese, grated – ½ cup
Spring onion, finely sliced – ½ cup
Garlic, cloves, crushed – 2
Pepper – ½ tsp
Lemon, zest – 1
Canola oil – 1 Tbsp
Eggs – 8
Parmesan, grated – ¼ cup
Basil and rosemary leaves, roughly torn – ¼ cup
Method
Preheat oven to 200°C. Place asparagus, potato, pumpkin, spinach, cheese, spring onion, garlic and pepper in a large bowl. Add lemon zest and mix well.
Heat oil in a large oven‑proof frying pan over medium‑high heat. Add mixed vegetables and cook, stirring, for 2 minutes.
While vegetables are heating, whisk eggs in another bowl. Pour eggs over vegetables in hot frying pan. Reduce heat to low and cook for a further 1–2 minutes or until eggs have almost set.
Sprinkle over parmesan and place pan in hot oven for 10–12 minutes until golden brown and bubbling.
Remove from oven and scatter over basil and rosemary.
Dietary Information
Contains: Dairy
Does not contain: Nuts, Gluten