Comfort Food Can Be Both Delicious and Nutritious: Tips from a Harrisburg Senior Living Dietitian

By: Kathy Thomas, Vice President of Dining and Culinary

At Ecumenical Retirement Community, we believe dining is about more than nutrition – it’s about connection, comfort and quality of life. At our Harrisburg senior living community, we take pride in providing meals that nourish both the body and the spirit, especially during the holiday season. No fear of missing out if there are dietary restrictions! Favorite foods can still be enjoyed and healthy habits maintained with a little planning and accommodation.

The Power of the Rainbow

One of the easiest ways to improve nutrition is to “follow the rainbow.” Colorful foods are the most nutrient-dense. Red cranberries, for example, are full of antioxidants that help fight inflammation and support healthy aging. Sweet potatoes are that gorgeous orange color and are rich in vitamin A for skin and eye health. Greens-like beans or spinach-add fiber, and when paired with almonds or olive oil, they bring even more nutrients to the table. This colorful approach encourages variety and balance. By filling your plate with foods from across the color spectrum, you are fueling your body with vitamins and minerals that promote overall well-being.

Comfort Foods with a Healthy Twist

The recipes and traditions associated with favorite foods sparks nostalgia. If adding marshmallows to sweet potatoes is just how grandma made-enjoy it! Food can be a source of comfort and connection, and those moments nourish the spirit. With that said, simple swaps can make favorite dishes lighter and more nutritious. For example, consider using toasted almonds instead of fried onions on green bean casserole. Add chicken broth and pureed cauliflower instead of butter and milk to mashed potatoes for creamy flavor with less fat. Another pro-tip: Choose frozen vegetables or fruits packed in their own juice instead of canned varieties with added sodium or sugar. It’s all about balance. You can still enjoy the flavors you love while making choices that support your health and energy – especially important for older adults like those in our Harrisburg senior living community.

Celebrate Guilt-Free

Ultimately, the message is simple: enjoy the holidays. Don’t be too restrictive. Healthy tweaks are great, but food brings people together. Celebrate, eat with color and savor what makes you happy.

When planning or enjoying meals this season, consider these tips:

• Limit sodium by choosing fresh or frozen vegetables and rinsing canned goods.
• Understand and read labels. A common one that is misunderstood is “reduced fat” and “fat free.” Reduced fat means 50% less than the original, but “fat-free” could mean added sugar.
• Make strategic dessert selections. It’s tempting to load up the dessert plate. Instead, be strategic. If there is a slice of pumpkin pie, select that seasonal option over a chocolate chip cookie that can be had any time of the year. Take your time, savor each bite.

Continuing Traditions with Evolving Tastes

Taste buds change with age, and medications can alter flavor perception. At Ecumenical, we adapt recipes to keep meals enjoyable and with residents’ total wellness in mind. Even if a resident has specific dietary restrictions, like low-sodium or low-carb or requires a texture-modified diet, deliciousness does not have to sacrifice. As you plan your family menus, consider how and if traditional family recipes can be modified. Check out MyPlate.gov for tips, resources and even recipe ideas for older adults through MyPlate Kitchen. You might even find a new recipe that becomes a holiday staple!

Prioritizing Nutrition

Eating well provides energy, supports recovery and keeps our residents strong. Our Harrisburg senior living menus meet Department of Health and Human Services guidelines are crafted with the residents’ palate and preferences in mind. For example, we are getting into soup season and are excited to introduce hearty winter stews. In the summer, it is fun for our culinary experts to incorporate the fruits and veggies of the season, sometimes even purchased from local farmers’ markets.

We are always seeking resident feedback based on their preferences. We encourage residents to share some of their favorite family recipes with us as a way to personalize the meals and celebrate the traditions that make our community and our residents special.

Meet our culinary experts!

We’d love to introduce you to our culinary team for a taste of what Harrisburg senior living can be. Contact an advisor to learn more about our community and schedule a personalized tour.