How to Create Healthy Meals at Home for a Loved One

Expert tips from the nutritionists at NYC’s nonprofit God’s Love We Deliver

Kimberly Goad,

AARP

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En español

Published August 04, 2025

people volunteering putting meals together

“Food is never just food — it’s identity, memory and tradition served on a plate,” says Dorothy Auer, pastry chef at GLWD.

Christopher Gregory-Rivera

“Nutrition is an essential component in preventing and treating chronic disease,” says Lori Gaskill, manager of health-related social needs at GLWD. “Good nutrition supports our gut health, our brain health and our overall outlook on ourselves and our communities. Social supports like nutrition, housing, transportation and community — these all contribute to wellness, and that starts with what we put in our bodies.”

Medically tailored meals are fully prepared, nutritionally tailored and generally home-delivered to people living with diet-sensitive conditions like diabetes, cardiovascular disease, end-stage kidney disease, HIV/AIDS and cancer. Research shows that those who receive medically tailored meals have healthier eating habits (recipients report upping their intake of fruits and vegetables), improved mental health, better medication adherence and fewer hospitalizations.

But unless you’re a registered dietitian nutritionist — or preparing meals under the guidance of one — creating medically tailored meals at home is all but impossible. Cooking nutritious meals for a loved one with medical needs, however, is a different matter.

With that in mind, we asked nutritionists at GLWD for their tips on how at-home caregivers can check all the boxes and make meals for a loved one with medical needs that are not only nutritious but tasty, easy to whip up and won’t break the bank.. Here’s what they said.

Put a healthy spin on family favorites with ingredient swaps.

“Food is never just food — it’s identity, memory and tradition served on a plate,” says Dorothy Auer, pastry chef at GLWD. “Traditional dishes carry generations of wisdom and meaning, and when we prepare meals for others, we have a responsibility to honor those roots. That’s why it’s so important to create meals that are culturally in sync with the people we’re serving.”

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But striking a balance between health and heritage can be challenging if you’re cooking for a loved one who has a chronic condition like, say, heart disease or type 2 diabetes.

“Food processing and modern dietary trends have, unfortunately, stripped a lot of our traditional staples — like tortillas or pasta — of their original heartiness and nutrition,” says Auer. “These changes don’t just affect health; they impact satisfaction and the emotional comfort that food should provide. Ask [your loved one] about the dishes that matter most to them. Learn the flavors and techniques that bring them comfort. Then, find ways to bring those elements to the table while still meeting nutritional needs.”

Instead of eliminating familiar foods or suggesting radical dietary overhauls, for instance, modify favorite meals with ingredient swaps. Replace those that are high in sodium, saturated fats and added sugars with healthier alternatives. For example, use herbs and spices instead of salt, choose unsweetened products over sweetened ones, use plain Greek yogurt in place of sour cream and use applesauce instead of oil when baking.

Create nutritious meals on a budget

“Save time and money by choosing frozen fruits and vegetables — they’re just as nutritious as fresh, sometimes more so, and they don’t have to be used right away,” says Katie Leonard, community education registered dietitian nutritionist at GLWD. Frozen fruits and vegetables will go a long way in helping you satisfy one of Leonard’s goals: “to make half of each meal and snack consist of fruit and/or vegetables for colorful, satisfying dishes that are packed with health-supportive nutrition.”

Boost flavor with fresh herbs

All kinds of things — medications, medical conditions, even mood — can affect appetite. An easy way to up the tastiness of any dish without altering specific dietary guardrails: “Use favorite spices and fresh herbs,” says Leonard. At GLWD headquarters in New York City, a rooftop garden provides a seemingly endless supply of chives, basil, cilantro, rosemary, sage and thyme, among others, and the sheer volume of food GLWD turns out ensures none of those herbs go to waste. That’s not so easy for the at-home caregiver.

A simple way to keep fresh herbs from going bad before they can be used? Look for the freshest ones in the produce section; they’ll last longer. Once you get them home, wrap whatever you won’t be using in the next day or so in a damp paper towel, then place it in a resealable storage bag and store in the fridge.

GLWD’s nutritionists advise at-home caregivers to cook in bulk, so they have healthy meals to serve all week.

Christopher Gregory-Rivera

Cook in bulk.

If there’s one thing the oversize kitchen at GLWD knows how to produce , it’s large batches of food (soups, sauces, sheet pans upon sheet pans of baked fish, chicken, grilled vegetables) all at once. Translation for the at-home caregiver: Make a week’s worth of food all at once (like, say, on a Sunday) and freeze individual portions to thaw and reheat throughout the week.

Stock your kitchen with staples.

When the challenge isn’t about finding the time to prepare a nutritious meal but about finding the time to simply shop for the makings of a healthy meal, a pantry full of versatile nonperishables like canned soup, tomatoes and low-sodium vegetables; high-quality proteins liked canned tuna, beans, nuts and seeds; and brown rice, whole wheat pasta and quinoa can come to your rescue.

“Stock your pantry with protein staples ahead of time to reduce stress around preparing balanced meals, or purchase larger amounts of proteins — fish, chicken, lean beef — and freeze them for later use,” suggests Lisa Zullig, registered dietitian nutritionist and director of nutrition services at GLWD. “Having these on hand can save money and time, and ensure that you always have sources of protein to prepare or add to meals.”

Fill a 64-ounce pitcher with water at the start of each day.

Use it to refill your loved one’s water glass throughout the day. At the end of the day, an empty pitcher is an easy way to know they’ve gotten the minimum recommended amount of water. Why does that matter? “Adequate hydration is essential for supporting bodily functions, especially as we age or manage chronic conditions,” says Cristina Spano, a registered dietitian nutritionist at GLWD.

Taking in the recommended amount isn’t always easy for older adults, who are more vulnerable to dehydration; that’s especially true for those living with a chronic condition. Two ways to help make sure your loved drinks up: Add slices of citrus fruits, berries, cucumber or fresh herbs to that pitcher of water, or try flavored sparkling water, suggests Spano. And try to include foods with a high water content — like watermelon, cucumber, celery, tomatoes, oranges and pineapple — to the meal plan to help boost overall fluid intake.

Keep it simple.

Preparing nutritious meals doesn’t have to be complicated. Plenty of good-for-you foods are like chameleons, changing depending on their setting and surroundings. Take, for example, rice, a versatile and key staple of many cuisines.

“With some simple additions, it can contribute to your overall fiber and protein intake,” says Sabrina Krebs, a registered dietitian nutritionist at GLWD. “To boost the fiber, consider mixing white rice with whole grains like brown rice, wild rice or quinoa. To add protein, try cooking rice with peas, lentils, red beans or other legumes. Additionally, instead of cooking rice with water, try making it with bone broth for added protein, like collagen, and flavor.”

Make meals a time to connect.

Research shows that sitting down to a meal with family or friends — a key component of the Mediterranean diet, arguably the healthiest eating plan in the world — can be just as nourishing as the food itself. According to the 2025 World Happiness Report, sharing a meal ranks among the strongest predictors of well-being. A study published in 2024 in Frontiers in Public Health found that meal sharing may help improve mental health by reducing feelings of loneliness, sadness and emotional distress. Other research shows it stimulates the brain’s endorphin system — the same pathways closely linked to oxytocin and dopamine, the brain’s feel-good chemicals. So set another place at the table, and enjoy!

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Kimberly Goad is a New York-based journalist who has covered health for some of the nation’s top consumer publications. Her work has appeared in Women’s Health, Prevention, Health and Reader's Digest.