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Home , Meal replacement, MIND diet

Senior & Service Guide

FOR YOUR OR A LOVED ONE AGE IN PLACE WITH PROPER NUTRITION

Features 10 NUTRITION TIPS FOR SENIORS What Is The MIND ? MEAL SERVICE OPTIONS How To Find The Best Personal Service proving healthy, balanced . The idea was simple: MESSAGE FROM "We would place chefs in our clients' homes to make customized meals for the week THE FOUNDER while offering companionship and a nutrition safety check" Nathan Allman started Chefs For Seniors with his father Barrett, a long-time owner, in 2013. My father and I started for clients in the Madison, Wisconsin area ourselves, but quickly realized By Nathan Allman that we'd tapped into a real need in the community. We were soon hiring About 15 years ago, my great-grandmother Virginia stopped cooking. It was chefs and expanding to new markets. As of 2018 we have franchises getting hard for her to stand for long periods of time in the , and she was operating throughout the country, and just simply tired of cooking. Who could blame her? She'd made meals for her have served over 100,000 meals to husband and seven children daily for over 60 years! seniors in their homes. I've seen firsthand the impact proper The problem was, when she stopped for over 50 years. The financial cost nutrition has had on our client's lives, cooking her health took a dramatic of the facility was an issue to, and and that's why we put together this turn for the worse. It seemed like toward the end of her time there - she guide. We're not trying to sell you on she'd aged about 10 years in the span passed away in 2017 - my grandfather Chefs For Seniors' services, because of a few months. Plus, she began told me she was paying over $12,000 to be honest what we do isn't a good showing early signs of . a month! fit for every family's situation. After a contentious few months of My father Barrett, a long-time heated debate, my grandfather and his Rather, the purpose of this guide is restaurant owner, and I started Chefs siblings decided she needed to move to educate you and your loved ones For Seniors in 2013 (when I was a 19 to a assisted living facility. Needless on proper nutrition for seniors, and year old student at the University of to say, my great-grandmother was identify options for meal services in Wisconsin) to help people like my NOT happy. She had no interest in your area. We hope you find it great-grandmother "age in place" by moving out of the home she'd lived in helpful!

2 Chefs For Seniors Nutrition & Meal Service Guide 10 NUTRITION TIPS FOR SENIORS For older adults, proper nutrition is especially important for maintaining or improving health and overall well-being.

While everyone?s exact dietary needs are All legumes, beans - Age different and should be discussed with a included, are high in - Metabolism health care professional, the following fiber and protein. - Activity level nutrition tips are some best practices for All of these are Seniors typically have everyone ? especially seniors. packed with a slower metabolism, and minerals, which is which means the body natural sugars into their especially important doesn?t digest and EAT LESS SUGAR diet. Fresh fruits and for seniors because absorb as their bodies don?t quickly. Therefore, Simply put, added vegetables contain absorb nutrients as most seniors don?t need sugar is bad for you natural sugar, but also efficiently as younger to eat as much as they because it contains no contain fiber, which adults. The American did when they were essential nutrients ? it?s slows the rate of Heart Association younger. Women over basically empty carbohydrate recommends 5 servings 50 need 1600 ? 2000 calories. Plus, it?s bad absorption and a week of nuts, seeds, calories per day, and for teeth, can overload digestion to aid in and beans. men over 50 need the liver, and excess . between 2000 ? 2800 consumption can be a calories. contributing factor for INCORPORATE CONTROL type II diabetes. For BEANS, NUTS, & PORTION SIZES Instead of a SEEDS large portion once or the average senior To reach or stay at a There is some evidence twice a day, it?s better without specific dietary healthy weight, how showing that a to eat 3-6 smaller concerns that consumes much you eat is almost plant-based diet rich in meals throughout the 2000 calories per day, as important as what fruits, vegetables, and day. This keeps you the World Health you?re eating. The whole grains can help from getting too Organization number of calories reduce the risk of hungry and splurging recommends seniors should various health concerns on . It also consuming less than consume is based on a like heart disease. Nuts helps speed up the 50g of sugar daily. variety of factors, and seeds provide metabolism. Seniors looking to cut including: protein and plant-based back on artificial sugar mono- and - Weight should focus on poly-unsaturated fats. - Gender incorporating more

3 Chefs For Seniors Nutrition & Meal Service Guide LIMIT SODIUM - Soy sauce As you age, the per day, but exact - Chips intestines don?t absorb requirements vary Although salt often - as efficiently and the based on humidity, gets a bad reputation, - Processed meats kidneys have trouble activity level, and everyone needs a - retaining calcium. For medical conditions. certain amount of cereals both of those reasons, Carrying a water bottle sodium chloride for the - Vegetable juice calcium intake with you throughout body to function (ex: V8) recommendations are the day can help properly. Sodium is - Canned soups higher for older adults. remind you to crucial for proper nerve - Canned The recommended water, and eating high function and muscle vegetables daily allowance of water content foods contraction. - Ketchup calcium for people age like tomatoes, However, too much You?ll also want to 70+ is 1200mg per day. cucumbers, bell sodium can lead to or avoid pre-packaged As is true for any peppers, and worsen heart disease. frozen meals from the , the more you watermelon can also be As seniors age, the grocery store, which can consume through beneficial. kidneys don?t function whole foods as usually contain high EAT BREAKFAST as well, making it more amounts of sodium and opposed to difficult for the body to preservatives. supplements the better. Skipping a meal, remove excess sodium. especially breakfast, That?s why it?s EAT CALCIUM-RICH HYDRATE isn?t a good idea for important to most FOODS By the time you?re seniors (or anyone for seniors to consume no Getting enough thirsty you?re probably that matter). A more than 1500mg of calcium helps prevent dehydrated, and the balanced breakfast can sodium daily, osteoporosis, a disease sense of thirst is help regulate the according to the Center where the bones diminished with age. metabolism and gives for Disease Control and become weak and This means by the time the older adults the Prevention guidelines. brittle. Osteoporosis is some seniors feel energy they need to get To help reduce your especially problematic thirsty the body?s fluid through the day. For sodium intake, remove for seniors prone to levels are already diabetics, breakfast is the salt shaker from the falling because it extremely low. especially important to table and avoid these increases the likelihood Most older adults need keep blood sugar levels foods in excess: of a bone break. around 64oz of fluid in check.

4 Chefs For Seniors Nutrition & Meal Service Guide DRINK , banana, ASK YOUR Should I be taking peanut , whey HEALTH any supplements? protein, and almond PROVIDERS FOR To be clear, we?re not milk. We call it the talking about ADVICE Should I cut back on Green Elvis ! salt? milkshakes loaded with Finally,ask your doctor ice cream and sugar, EAT MORE or about your rather whole food PROTEIN specific dietary needs, If I start eating smoothies loaded with Getting enough protein what foods to avoid, properly, would it be fruits and vegetables. is important for muscle and foods to possible to cut back Smoothies are great building, maintaining a emphasize. Many on some of my because there?s an healthy immune health care providers medications? endless combination of system, and cell repair. can give you recipes ingredients you can Most seniors should and even offer classes Do you offer any blend up, and they?re aim for 2-3 servings of for people wanting to nutrition classes? loaded with nutrients. high-protein foods each improve their diet. To turn a smoothie into day, which amounts to Here are some WHAT IF YOU a , try roughly 50-55g. questions you can ask DON'T LIKE TO adding a scoop of whey Lean meats like fish, your health care ? protein powder. You chicken, and pork provider regarding can also add spinach So what to do if you provide ~20g of protein your diet: (high in K) or want to eat healthy but per 3-oz serving. Eggs kale (high in calcium) Do any of my are tired of cooking? provide ~6g of protein to most smoothie medications interact Fortunately there are per serving. For recipes and you?ll with certain foods or meal services catered seniors trying to eat barely notice the taste. affect my appetite? to older adults that can less meat or follow a Finally, like help! vegetarian diet, focus chia seeds and flax I?m not very hungry on eating a variety of We'll cover some of meal add much-needed during the day, is that nuts, seeds, and beans. those options later in fiber. normal for someone You can also the guide. my age? At Chefs For Seniors, supplement your one of our favorite protein intake with smoothie recipes is whey protein.

5 Chefs For Seniors Nutrition & Meal Service Guide Beans, nuts, legumes, and seeds are a great source of Eating protein helps build muscle mass and maintain a fiber and protein for seniors. healthy immune system.

Controlling portion sizes is one of the keys to maintaining or achieving a healthy weight for older adults.

6 Chefs For Seniors Nutrition & Meal Service Guide WHAT IS THE MIND DIET? In this article we focus specifically on the impact a potentially revolutionary nutrition plan called the MIND diet can have on Alzheimer?s prevention for seniors. The possibility of DASH, with an Those in the study who benefits, leafy greens losing our cognitive emphasis on brain were highly adherent to are high in abilities can be even foods shown to the MIND diet had and many other scarier than the loss of improve cognitive substantially slower essential nutrients. physical abilities as we functioning. rates of cognitive Other veggies: in age. There are an decline than people addition to leafy estimated 5.5 million HISTORY OF THE who didn?t follow the MIND DIET greens, try to eat one Americans with diet. additional serving of Alzheimer?s, affecting Dr. Martha Clare Given the newness of vegetables per day. millions more people Morris, an expert in the MIND diet meal Berries: aim for two or caregiving for loved nutritional plan and relatively few more servings a week. ones affected by the epidemiology at Rush scientific studies Smoothies are a great devastating disease, University Medical conducted, scientists for seniors to get their with no cure at the Center in Chicago, still need to do more weekly servings of present moment. introduced the MIND research, but the early berries. Therefore, many diet meal plan in 2015. results are certainly seniors and their Her studies on the diet very promising. Some Nuts: at least five families are wondering tested and compared have even coined the servings per week. what they can do to be the effects of the phrase ?Alzheimer?s Nuts are also a great proactive and prevent Mediterranean, DASH, diet? when referencing source of protein and the onset of and MIND diets in the MIND diet meal healthy fats. Alzheimer?s. adults aged 58-98 plan, and US News and Whole grains: three or For the purposes of this years. The study found World Report ranked more servings a day. article, we?re going to that diligently sticking the MIND diet #5 in its Common whole grains focus specifically on to all three diets was list of Best Diets in include brown rice and the impact a potentially associated with a 2018. whole-wheat pasta. revolutionary nutrition reduced risk for : replace plan called the MIND Alzheimer?s disease, FOODS TO butter with olive oil, diet can have on but only the MIND diet EMPHASIZE and use it as your Alzheimer?s prevention showed lower risk even primary oil for for seniors. with moderate If you choose to follow adherence. Another the MIND diet for cooking. Keep in mind The name MIND diet study showed that yourself or integrate it that when sautéing, it?s surprisingly isn?t in participants who stuck into the meal plan of a better to use standard reference to the diet?s to the MIND diet senior loved one, here olive oil than extra supposed ability to lowered their risk for are the brain foods virgin olive oil. improve cognitive Alzheimer?s by 54%. you?ll want to Wine: a glass of wine, functioning. Rather, it emphasize and particularly red, a day stands for In addition to the recommended number has been proven to Mediterranean-DASH MIND diet?s effect on of servings/week: have cognitive benefits. Intervention for Alzheimer?s Neurodegenerative prevention, Dr. Morris Leafy greens Fish: at least one Delay. The MIND diet and her colleagues (spinach, mixed serving per week. meal plan is essentially recently studied the greens, kale): aim for Salmon is especially a combination of two diet?s effect on the at least 6 servings of beneficial and is loaded popular diets, the cognitive decline of leafy greens per week. with Omega-3 fatty Mediterranean and stroke survivors. In addition to cognitive acids.

8 Chefs For Seniors Nutrition & Meal Service Guide FOODS TO AVOID

FOODS TO AVOID Cheese: less than one typically loaded with brain foods. This serving per week. sugar and sodium. makes the MIND diet Some foods to avoid Added sugar: avoid or One of the big benefits easier to follow for include: limit unhealthy of the MIND diet meal seniors than more : aim for less , no more than plan is that it?s not a extreme nutrition plans than four servings per five servings per week. ?? and doesn?t like the Paleo diet or week, and chose leaner Instead of pastries and require you to Vegan diet. cuts. Think tenderloin, ice cream, try dark eliminate lots of foods not rib eye. chocolate. from your diet. Rather, Butter and : it?s best to it calls for moderation : less than a eliminate fast food of unhealthy foods and tablespoon daily. altogether because it?s emphasizing healthy

9 Chefs For Seniors Nutrition & Meal Service Guide MEAL SERVICE OPTIONS FOR SENIORS With the rapidly aging population in America, it's no secret that senior meal services are in high demand. The question is - which is the best option for you or your loved ones? Service Type Delivered Meal Kits

A meal kit is a subscription service that sends What They Do customers pre-portioned ingredients and recipes for them to prepare home cooked meals. You still have to do the cooking with a meal kit service. $9-$15/serving. Price depends on the Typical Cost company and meal package selected. Sometimes you have to pay shipping too. 1. Fresh meals Pros 2. Less grocery shopping 3. Lots of companies to choose from 1. Still have to cook Cons 2. Doesn?t accommodate dietary concerns 3. Can only order online Company Examples Blue Apron Hello Fresh Home Chef

11 Chefs For Seniors Nutrition & Meal Service Guide Service Type Meal Delivery

A sends customers What They Do prepared meals delivered to their homes. These services individually package pre-portioned meals and deliver them daily, weekly, monthly, or as needed. $0-$20/serving. Big variation in cost. Some Typical Cost local services like Meals On Wheels offer a fully-subsidized (free) meal for qualifying seniors, while some private pay options will charge up to $20/meal. 1. Convenient Pros 2. No cooking 3. Most have caloric breakdowns 1. Food quality is sometimes lacking Cons 2. Meals can't be customized for specific diets or tastes 3. Most meals are mass-produced and frozen

Meals On Wheels: a non-profit program Company Examples that offers daily meals for seniors, typically you need to be homebound to qualify Mom's Meals Magic Kitchen

12 Chefs For Seniors Nutrition & Meal Service Guide Service Type Senior Center Dining Sites A daily meal (usually ) offered M-F at a What They Do local senior center in their congregate dining site. $0-$9/meal. Cost varies on the senior center. Typical Cost Some are donation only, some are free for qualifying seniors, others are private pay. 1. Inexpensive Pros 2. Socialization 3. No cooking 1. Food quality can be lacking Cons 2. Meals can't be customized for specific diets or tastes 3. Only offer 5 meals a week Company Examples Any local senior center

13 Chefs For Seniors Nutrition & Meal Service Guide Service Type Personal Chef Service

Personal chefs plan, grocery shop, and What They Do prepare customized make-ahead meals in their clients' homes. Varies significantly based on the chef's rates. Typical Cost Chefs For Seniors charges between $95-$130 for ~12 servings of meals. Clients also pay for grocery. Typical cost per meal is $9-$15. 1. Fully customized for specific tastes & diets Pros 2. Socialization with the chef (fun experience) 3. Food quality 1. Too expensive for some seniors Cons 2. Not suitable for seniors who don't have a working kitchen 3. Only available in some communities Chefs For Seniors Company Examples Independent Personal Chefs

14 Chefs For Seniors Nutrition & Meal Service Guide Service Type Senior Home Care

In-home care aid that provides a variety of What They Do in-home services, including in many cases. Most companies charge an hourly rate for Typical Cost their time of between $20-$40/hour, depending on where you live. 1. Socialization Pros 2. Meals can be customized 3. Can do other services in the home 1. Most expensive option (takes ~10 hours for Cons what a chef can do in 2) 2. Most caregivers aren?t great cooks or properly licensed 3. Difficult to coordinate services Home Instead Company Examples Comfort Keepers Visiting Angels

15 Chefs For Seniors Nutrition & Meal Service Guide Do their sample look appetizing? Most personal chef service websites will have sample FINDING THE BEST menus online to give visitors an idea of the types of meals they specialize in. While most personal chefs can PERSONAL CHEF customize menus for their clients, the sample menus tell you what?s in their So, you?re looking to hire a personal chef service to wheelhouse. For example, if the majority of dishes on their menu are prepare make-ahead meals. This begs the question: Latin-inspired but you?re not with all the options out there, how do you find the best interested into that type of , personal chef service in your area? that particular personal chef might not be the best fit. One of the main benefits of a personal chef service is the level of customization Is there a bio of the chef(s)? Look they can provide and the unique relationship you build with your chef. That for a short bio on the owner of the being said, finding the right personal chef is a bit like dating, meaning not company. You?ll want some background information on the every chef is going to be a good fit for you or your loved ones. personal chef coming into your home. Unless a friend or family member has the personal chef company you?re Do they talk about the cost? A lot of referred you to a company, your first researching takes their business personal chef service websites don?t step when researching the best seriously. Think about it, if their provide exact pricing information, personal chef services in your area website is bad that probably means which is understandable given the will probably entail going to Google. they don?t have the money to invest customized nature of the service. When doing a web search and in a nicer page, and they don?t have However, see if they provide some examining the websites of various the money because they struggle to pricing information (even a range) to personal chef services, here are some get clients due to poor service. give yourself a general idea of what questions to ask yourself: their services would cost you. For Are there testimonials? See if the pricing information, look for a Price Does their website look personal chef service has in-depth tab or visit the FAQ section of the professional? An easy to navigate testimonials from real clients on their homepage. and visually appealing website shows website ? videos are even better!

16 Chefs For Seniors Nutrition & Meal Service Guide QUESTIONS TO use what you have on follow, ask the chef upfront prepared for the first visit. hand. For most clients, if they?re familiar with In conclusion, if you ask ASK DURING they prefer chefs to bring your dietary concern(s) and good questions and do CONSULTATION their own equipment so whether they?d be able to your research, you?ll be they don?t have to worry create menus that fit with one step closer to finding Once you find a personal about kitchen supplies your nutrition plan. But the best personal chef chef service you?re being damaged. remember, a personal chef service in your area! interested in, most will is not a dietitian and cannot How much do you contact you to schedule a prescribe diets or guarantee typically spend at the phone or in-person their meals will meet grocery store? Most consultation. Any certain requirements. professional personal chef personal chef services also company should contact provide a grocery shopping How much is the service you within 24 business service, meaning they?ll going to cost ME? Once hours via phone or email. pick up the items needed the chef has explained the for the meal prep at the service and answered your A consultation with a grocery store before questions, it?s time for personal chef generally coming to your home. And them to provide you with takes ~1 hour, and they can their pricing structure is cost information based on answer all your questions usually a flat service-fee the information you at that time. During the plus reimbursement for provided. There?s a lot of consultation, here are some grocery. Ask what the variability with personal questions you?ll want to average amount spent at chef prices, so do your ask the chef if they don?t the store is ? for 12 research ahead of time to bring these topics up servings of meals you can see what the going rates are themselves: expect $45-$90 per service. in your area. Do you have liability How long would you be in insurance? This is one of my home doing meal AFTER THE the most important prep? There?s a lot of CONSULTATION questions to ask a personal variabilities here, with chef service ? you may some chefs taking less than If you feel comfortable even want to request a 2 hours to prepare meals signing up during the formal insurance while others are in the consultation, the next step certificate. Given the home 8+ hours. A Chefs would be scheduling a visit nature of the business For Seniors service visit and beginning the service! model, there are many usually takes ~2 hours. As the saying goes ?the small independent proof is in the pudding? operators that don?t even Are there any long-term and the service day have a formal business contracts? Some personal confirms whether the entity established for their chef services don?t have personal chef service will personal chef service. This any contracts (like Chefs be able to live up to their means they probably aren?t For Seniors), while others promises. carrying liability insurance, require a monthly or That being said, keep in and if they break an quarterly contract. In our mind that personal chefs appliance or start a fire experience, the best are offering a service ? not you?re out of luck. Any personal chefs don?t have a product. Food is very credible personal chef long-term contracts subjective, and if you don?t service should be properly because they?re confident like some of the meals insured. enough in the services they provide. provide feedback to your Do I have to supply pots, chef so they can change pans, and utensils? Some Are you able to things going forward. It?s a personal chefs bring their accommodate my dietary relationship that takes time own ?toolbox? of concerns? If you have a to build; they won?t know equipment, while others specific diet you?re exactly how you like food wanting or needing to

17 Chefs For Seniors Nutrition & Meal Service Guide