The Health Benefits of Beans and Legumes for Older Adults
update from Dana Pierce, Nutrition Administrator
As we age, maintaining a nutritious diet becomes increasingly important for supporting energy levels, digestion, heart health, and overall well-being. Beans and legumes—such as lentils, chickpeas, black beans, kidney beans, and peas—are excellent foods for older adults because they are nutrient-dense, affordable, and easy to incorporate into everyday meals.
One of the biggest benefits of beans and legumes is their high fiber content. Fiber supports healthy digestion, helps prevent constipation, and promotes a balanced gut microbiome. For older adults, adequate fiber intake can also help regulate blood sugar levels and lower cholesterol, reducing the risk of type-2 diabetes and heart disease.
Beans and legumes are also an excellent source of plant-based protein. Protein is essential for maintaining muscle mass, which naturally declines with age. Including beans in meals can help older adults stay strong, support mobility, and reduce the risk of falls— all without the saturated fat found in some animal proteins.
In addition, beans and legumes are rich in important vitamins and minerals such as iron, magnesium, potassium, and folate. These nutrients support bone health, nerve function, and red blood cell production. Potassium, in particular, helps regulate blood pressure, which is a key concern for many older adults.
Another advantage is their low glycemic index, meaning they release energy slowly and help maintain steady blood sugar levels. This can reduce energy crashes and support sustained mental focus throughout the day.
Finally, beans and legumes are versatile and easy to prepare. They can be added to soups, salads, stews, or mashed into spreads. With their many health benefits and simple preparation, beans and legumes are a smart, satisfying choice for older adults looking to support longterm health and vitality.
I’ve included a tasty white bean dip for you to try! I’ve made it and enjoy it in a variety of ways. My favorite thing to do is use it as a sandwich spread. I hope you like it, too!
An
Upcoming Events
Community Meal Site Celebrations
March • East Central IN
Celebrate National Nutrition Month with us! This March, join us at a meal site near you to celebrate National Senior Nutrition Month! LifeStream’s community meal sites provide more than just a meal — it is an opportunity to be active and engaged in the community. Visit lifestreaminc.org/nutrition to find a site near you.
What’s cooking?
White Bean Dip SERVES: 8
Ingredients:
1 can (15 ounces) white, called cannellini, beans, rinsed and drained
8 garlic cloves, roasted (you can also use garlic from a jar or garlic powder)
2 tablespoons olive oil
2 tablespoons lemon juice
Directions:
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth.
Serve on top of thin slices of toasted French bread, pita triangles, or crackers. This also can be served as a dip with your favorite veggies. It’s delicious as a sandwich spread!
Senior Safety Net
Weekdays • East Central IN
LifeStream Services partners with Second Harvest Food Bank to offer monthly food distributions for those who are 60 and over. These distributions take place in many of our counties in East Central Indiana. Proof of residence and ID are not required. Visit lifestreaminc.org/nutrition for our Senior Safety Net site locations.
Please visit lifestreaminc.org/nutrition for more resources and information about our programs and services.
YOUR DONATION COUNTS!
LifeStream coordinates the meals at 17 senior café sites throughout 12 counties. We rely on donations from generous people like you to help us continue to reach and help us serve more people in need. You can make your donation at meal sites, by sending a check to 1701 Pilgrim Blvd. Yorktown, IN 47396, or visiting lifestreaminc.org/nutrition to make a donation online.
Margarine │Vinegar
Margarine │Vinegar
Veronica Gober MS RDN
Menus subject to change
Refresh Your Mindset this Spring
An update from Gina Harvey, Wellness Educator
As the days slowly grow longer, it is common to experience a subtle shift in energy. While Mother Nature is hard at work transitioning from winter to spring, we too can move through an emotional transition.
During the winter months, we can experience lower energy levels, motivation, and even a negative shift in our mood. This could be referred to as the “winter blues” or seasonal affective disorder (SAD). Our surroundings obviously making a huge impact on our mental health. On the positive side, the months spent indoors due to colder temperatures and shorter sunlit days, can also be used as an opportunity for rest and self-reflection; preparing us for the renewal of spring!
Spring brings newly bloomed flowers, warm sunshine, and increased daylight hours. As nature makes a positive shift, you too can make a conscious effort to refresh your mindset! Try and let go of the past frustrations and negative beliefs and embrace new opportunities, changing negative self-talk to more positive and supportive thoughts. This shift does not always “just happen”, so intentionally re-engage with hobbies or activities and social activities that bring you joy. Surround yourself with positivity and be inspired to try new things!
If you would like to learn more about our wellness courses, contact Gina Harvey, Wellness Educator, at gharvey@lifestreaminc.org. Go to LifeStreaminc.org for wellness classes and volunteer opportunities near you or visit your local Senior Center.
Outreach Corner
An update from Angie Jenkins, Outreach Coordinator
Winter is still knocking on our door, bringing cold weather and snow, but that isn’t preventing us from preparing our 2026 community activities. LifeStream is making some exciting adjustments to our events, including changing the date of the Healthy Aging Expo in Richmond and discontinuing the Fall Festival in Liberty, in order to have a stronger effect with the ones we will be holding. We hope you will mark your calendars and join us for our upcoming activities.
• JUNE 2, 2026 – Aging Well Conference at the Horizon Convention Center in Muncie. This one day conference is a great opportunity to educate yourself with resources and tools to better help yourself or someone that you care for to age in place.
• JULY 2026 – JOY Games is an event that is held in Richmond. This event is hosted to accommodate our competitive and non-competitive active agers with various activities such as Pickleball, Chair Volleyball, Price is Right, Bingo and much more.
• SEPTEMBER 17, 2026 - Healthy Aging Expo in Richmond. This fun packed day is full of community resources, screenings and demonstrations to help promote socialization, activity and community resources.
To learn more about upcoming LifeStream events, visit lifestreaminc.org/calendar, or contact Angie Jenkins, Outreach Coordinator, at ajenkins@lifestreaminc.org.
LifeStream Golden Hoosier Award
An update from Laura Bray, Volunteer Services Administrator
Do you know someone who’s always showing up for others and never asks for anything in return? We’re looking for nominations for the LifeStream Golden Hoosier Award, and we would love your help finding those special people in our community who do so much for everyone else. We really want to celebrate the older adults who spend their time volunteering and just making our neighborhoods a better place to be. If you know someone like that, we’d love to hear about them!
Submit your nomination one of the following ways:
• Mail to Laura Bray at 1701 Pilgrim Blvd., Yorktown, IN 47396.
• Scan and email paperwork to lbray@lifestreaminc.org
• Fill out the form online at lifestreaminc.org/goldenhoosier
In celebration of LifeStream’s 50th year of service, we’ve created a special keepsake cookbook filled with favorite recipes from clients, staff members, community partners, café participants, and supporters.
To purchase a cookbook, scan the QR code or visit: lifestreaminc.org/50thcookbook
