Supporting Older Adults with Nutrition and Warmth This Winter

Winter in East Herts can be a challenging time for older adults. Shorter days, chilly temperatures, and reduced daylight can make it harder to stay active, eat well, and maintain a sense of wellbeing. For many older people, a combination of limited appetite, difficulty shopping, or simply living alone means that their nutritional intake can suffer, just when they need extra energy and warmth the most.

The good news is that with a little planning, families and carers can help make the colder months safer, more comfortable, and even enjoyable. Here’s how to keep meals wholesome, appetites strong, and spirits lifted throughout the winter season.

Warming, nutritious meals don’t need to be complicated. Simple, hearty dishes can go a long way in providing comfort and essential nutrients.

• Soups and Stews: These are excellent for hydration and can be packed with vegetables, beans, lentils, and lean meats. Batch cooking and freezing portions can make meals available on busy or low-energy days.
• Casseroles and Hotpots: Slow-cooked dishes using root vegetables like carrots, parsnips, and sweet potatoes provide both flavour and a source of slow-release energy.
• Omelettes and Scrambled Eggs: Eggs are a quick, protein-rich option. Add cheese, spinach, or mushrooms for variety and extra vitamins.
• Wholegrain Toast with Toppings: Perfect for a light meal or snack. Beans on toast, mashed avocado, or peanut butter can provide both energy and protein.
• Warm Porridge or Overnight Oats: Starting the day with a hot breakfast gives a lasting energy boost. Add fruit or honey for natural sweetness.

If appetite is low, offer smaller but more frequent meals throughout the day, and enrich dishes with extra calories through grated cheese, olive oil, or creamy sauces to make every bite count.

For older adults who find shopping or cooking difficult, meals-on-wheels services are an excellent option. Local councils and charities in East Herts provide affordable, freshly prepared hot meals delivered straight to the door.

These services can often cater for special diets, such as low-salt or diabetic-friendly meals, making them a safe and convenient choice. Family members can contact Hertfordshire County Council or local volunteer networks to arrange delivery, ensuring loved ones have reliable, balanced meals without the worry of shopping or cooking.

Winter is the peak season for coughs, colds, and flu, so immune-supporting foods are especially helpful. Focus on:

• Vitamin C-rich foods: Oranges, peppers, broccoli
• Protein: Lean meats, fish, eggs, pulses
• Healthy fats: Oily fish like salmon or mackerel, nuts, and seeds
• Wholegrains: Brown rice, oats, and wholemeal bread for sustained energy

A daily multivitamin may be helpful if recommended by a GP, particularly vitamin D, which supports bone health and is harder to get naturally during the darker months.

Sometimes, a little extra help is the safest choice. Home care services, like those offered by Home Instead East Herts, can provide assistance with meal planning, grocery shopping, and daily cooking, while also offering companionship during mealtimes.

For those with greater care needs, live-in care ensures round-the-clock support in the comfort of familiar surroundings. Carers can also monitor for early signs of malnutrition, dehydration, or illness and arrange medical support quickly.

Winter does not have to be a time of worry for older adults in East Herts. With simple, nourishing meals, support from local services, and a little planning, it’s possible to stay warm, well-fed, and connected all season long.

If you or someone you love could benefit from support with meal preparation, shopping, or companionship this winter, the caring team at Home Instead East Herts is here to help. Learn more about our home care and live-in care services athomeinstead.co.uk/east-herts-uttlesford.