As you age, your body needs certain vitamins and minerals to stay healthy and in a healthy weight range. Nutrients like calcium, vitamin D, protein, fiber and antioxidants are especially important. They support bones, muscles and your heart. Luckily, it’s possible to get these nutrients from certain foods like beans, whole grains and frozen vegetables. Here are key nutrients to know about, plus five simple recipes that use these foods. Each one has only five ingredients or less!

Important nutrients for older adults

• Protein: Helps maintain muscle mass and strength, which naturally decline with age. Lean meats, beans and eggs are great low-cost sources.
• Calcium and vitamin D: Both are important for maintaining strong bones and preventing conditions like osteoporosis. Dairy products, leafy greens and even some cereals are good options.
• Fiber: Helps with digestion and heart health. You can find it in whole grains, beans and fruits.
• Antioxidants: Help fight off free radicals that contribute to aging and chronic diseases. (Free radicals are damaging molecules from sources like pollution and sunlight.) You’ll find these in colorful fruits and vegetables.

The following five recipes focus on incorporating these essential nutrients using affordable ingredients. Each dish uses only five ingredients or fewer, making them simple, quick and nutritious. 

1. Veggie and bean quesadillas

These quesadillas are full of fiber-rich beans and vegetables. Use whole wheat tortillas for an extra boost of fiber.

Ingredients:

• 1 can of black beans (rinsed and drained)
• 1 cup frozen spinach (thawed and drained)
• 4 whole wheat tortillas 
• 1/2 cup shredded cheese (low-fat, if preferred)
• Cooking spray or oil for the pan

Instructions:

1. In a bowl, mash the black beans and mix with the spinach.
2. Spread the bean and spinach mixture evenly on 2 tortillas. Sprinkle with cheese and top with the remaining 2 tortillas.
3. Heat a skillet over medium heat and lightly coat with cooking spray or oil. Cook each quesadilla for 2-3 minutes on each side until golden and crispy.
4. Slice and serve warm.

2. Easy egg and spinach scramble

Eggs are one of the most affordable sources of high-quality protein. Adding frozen spinach boosts the nutritional value with iron, calcium and fiber.

Ingredients:

• 1 tablespoon olive oil or butter
• 1/2 cup frozen spinach (thawed and drained)
• 3 eggs
• Salt and pepper to taste
• 1 slice of whole grain bread (optional)

Instructions:

1. Heat olive oil or butter in a skillet over medium heat.
2. Add the spinach and cook for 2 minutes until warmed through.
3. Beat the eggs in a bowl and pour them into the skillet with the spinach.
4. Scramble until the eggs are fully cooked, about 3-4 minutes.
5. Season with salt and pepper and serve with a slice of whole grain toast if desired.

3. Tuna and white bean salad

This protein-packed salad is light and refreshing, using pantry staples like canned tuna and white beans. It provides plenty of protein, healthy fats and fiber, making it a great option for a light meal. 

Ingredients:

• 1 can of tuna (packed in water, drained)
• 1 can of white beans (rinsed and drained)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice (or vinegar)
• 1/2 teaspoon dried oregano
• 1 slice of whole grain bread (optional)

Instructions:

1. In a bowl, combine the tuna and white beans.
2. Drizzle with olive oil, lemon juice and oregano, then mix well.
3. Season with salt and pepper to taste and serve as a salad or on whole grain toast.

Make moves to reach a healthier weight
Your plan offers a fitness benefit. It includes a basic membership through SilverSneakers® where you can access  online or in-person exercise and wellness classes for all fitness levels.
Go to SilverSneakers.com/GetStarted to sign up today. 

4. Hearty bean and vegetable soup

This soup is rich in protein, fiber and antioxidants from beans and vegetables. Using canned beans and frozen vegetables keeps the cost low and makes preparation fast. 

Ingredients:

• 1 can of black beans (rinsed and drained)
• 1 can of diced tomatoes (with juices)
• 1 cup frozen mixed vegetables
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano or thyme (optional for extra flavor)

Instructions:

1. In a large pot, combine the beans, diced tomatoes, frozen vegetables and vegetable broth.
2. Bring the mixture to a boil, then reduce to a simmer and cook until the vegetables are tender, 10-15 minutes.
3. Season with dried herbs and salt and pepper to taste.

5. Salsa rice and beans

This is a great back-pocket rice and beans recipe to have on hand for weekdays. Enjoy it as is or serve it alongside roasted chicken for a hearty dinner. Leftovers are also delicious topped with a fried egg. 

Ingredients:

• 1 cup brown rice
• 1 can kidney beans, drained and rinsed
• 3/4 cup jarred salsa
• 1 1/2 cups vegetable broth

Instructions:

1. Combine all ingredients in a 3- to 4-quart saucepan; bring mixture to a boil.
2. Cover, reduce heat to low, and gently simmer until rice is cooked through, about 40 minutes.
3. Remove lid and fluff with a fork. Serve with extra salsa and chopped herbs, if desired.

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