In the early hours of the morning, as the rain pattered gently on the roof, Susan stood by the kitchen window, deep in thought. It had been a few months since she moved in with her ageing father after a major health scare.

As his primary caregiver, she reflected on how he once loved the smell of rain but now struggled with joint pain and chills during the rainy season. Susan sighed, pondering what to make for breakfast. She wanted to prepare something to comfort her father and make the season a little easier for him.

As we get older, what we eat matters even more. During the rainy season, infections and illnesses are more common and can be especially tough on seniors. It’s important to make sure they’re eating the right foods. If you ever find yourself in a situation like Susan’s, here are some healthy meal ideas to help.

1. Fruit Salad or Smoothie

Seasonal fruits like apples, oranges, and mangoes make great fruit salads or smoothies. They contain vitamins and antioxidants that boost immunity and fight the flu and common monsoon illnesses. Just make sure they’re fresh and washed well.

2. Oatmeal

Oatmeal is a healthy whole grain that’s easy to digest. For a tasty and balanced breakfast, pair it with fresh fruit and low-fat yoghurt instead of milk to avoid harmful bacteria. Oatmeal is perfect for elders during the rainy season because it is warm and boosts immunity, and the added nutrition from the fruits and yoghurt helps to protect against infections.

3. Whole Grain Bread and Herbal Tea

Whole grain bread is rich in fibre, vitamins, and minerals, making it a healthy choice. Pair it with ginger and turmeric tea for an immunity boost or chamomile tea for easy digestion.  Add some butter or their favourite spread for extra flavour.

During the rainy season, the elderly may feel colder and crave warm, comforting foods and drinks. Whole grain bread with warm tea provides comfort and warmth and supports overall health. The tea’s immune-boosting properties are especially beneficial during this time, as damp and cool conditions can make elders more susceptible to infections.

4. Eggs 

Eggs are a fantastic, nutritious option for seniors. They’re easy to cook—boiled or fried with vegetables such as lettuce and cabbage. Packed with vitamins and amino acids, eggs help strengthen the immune system and support overall health. Plus, they pair wonderfully with whole-grain bread for a balanced meal.

Eggs provide essential nutrients like protein and vitamins that help support immune function and energy levels. These are great at combating common monsoon illnesses and the lack of energy and motivation during the rainy season. 

5. Pancakes

Pancakes are a breakfast staple. They are sweet and healthy. Rather than regular flour, you can make them with whole grain flour, top them with fresh fruits like bananas, and pair them with some herbal tea. It’s a lovely balance between delicious and healthy. 

The body may need extra support to boost the immune system and stay hydrated in the rainy season; whole grain pancakes with fresh fruits offer essential vitamins, minerals, and fibre that help strengthen immunity and maintain overall health.

6. Moimoi and Pap

Beans are rich in protein and help maintain muscle mass. A delightful combination of moimoi and pap made from millet is an excellent breakfast choice during the monsoon season. It’s easy to digest, energises seniors, and supports their well-being.

The combo is great for elders because it provides protein and essential nutrients that support muscle maintenance and helps prevent malnutrition. This is especially important during the rainy season, when seniors’ appetites might decrease due to the weather. This meal offers an easy way to ensure they get the nourishment they need without eating multiple times a day.

1. Fried Pastries: 

Doughnuts and sausage rolls may fill them up, but they lack essential nutrients and are high in empty calories, making it hard for older adults to burn off because they are least active during the rainy season.

2. Street Food: 

This can not be overemphasised. Always avoid street food or any food not prepared in a clean environment. This is especially important during the rainy season to prevent potential health risks.

3. Caffeine and Alcohol: 

Both act as diuretics in the body, leading to increased urination and possible dehydration. This can cause dizziness, weaken the immune system, and affect sleep patterns. The weakened immune system leaves our seniors vulnerable to diseases common during the rainy season. 

Seniors need extra care during the rainy season. Along with a well-planned diet, consider other precautions covered in our previous blog, “Helpful Tips to Aid Seniors During Weather Seasons.” As a caregiver, you can make things easier by creating a meal plan and prepping your ingredients. Also, make sure your seniors are properly hydrated. 

Disclaimer: The nutrition advice here does not replace a consultation with a registered and certified doctor or health practitioner. Always check with your doctor to ensure the meals are suitable, especially if the senior has allergies or health conditions. For personalised advice, feel free to reach out to us at @Ìtọ́jú.

@Ìtọ́jú is a luxury senior living care home committed to UK standards of care. Our residents enjoy balanced meals with the nutrients and vitamins needed to stay healthy and active.