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Get Eating – Food is Vital for Life
The food you normally choose has been part of your lifestyle for a long time. As
we age, our bodies change and so can our eating habits. Eating wisely has been shown
to slow signs of aging by keeping arteries soft and elastic, promoting brain functioning,
providing important nutrients to major organs (heart, brain, kidneys, liver etc.)
keeping us healthy and fueling our bodies for everyday activites.
Planning a healthy meal
- Eat a wide variety of foods;
- Choose a fibre-rich diet, rich in whole grains, fruits and vegetables;
- Eat at least 5 servings of fruits and vegetables daily;
- Cut down on fast foods which tend to be high in saturated fats, salts, chemicals
and sugars;
- Choose and prepare foods with less salt – helps to lower blood pressure
- Learn to read food labels;
- Limit alcohol and caffeine intake;
- Eat calcium-rich foods like milk and cheese to promote strong bones and teeth; those
over 65 years require 1500mg of calcium and 400-800mg of vitamin D daily;
- Drink plenty of beverages and stay hydrated, especially when you exercise.
Get munching on fruits and veggies
It’s hard to argue with the health benefits of a diet rich in vegetables and fruits:
lower blood pressure; reduced risk of heart disease, stroke, and some cancers; lower
risk of eye and digestive problems; and a mellowing effect on blood sugar that can
help keep appetite in check.
5 tips for sneaking more fruits and veggies into your day
1. Keep fruit out where you can see it. That way you’ll be more likely to eat it.
Keep it out on the counter or in the front of the fridge;
2. Get some every meal, every day. Try filling half your plate with vegetables at
each meal;
3. Explore the produce aisle and choose something new. Get out of a rut and try
some new fruits and vegetables;
4. Think one week at a time. If you find it difficult eating all these fruits and
veggies every day – try spreading them out over a week;
5. Make it a meal.Try some new healthy recipes where vegetables take center stage.
Visit our website for some great recipes.
In collaboration with Senior Friendly Program, Dieticians of Canada has developed
a series of 12 tip sheets to assist seniors with planning, shopping and preparing
healthy meals for one or two people. Nutritional information is available by printing
fact sheets off the internet – whether at home or at the library. Click here and scroll down to “Senior Friendly Fact Sheets”.
Learn to read food labels
Food labels provide us with valuable information that can help us to select foods
that meet our personal nutrition goals. Whether we are trying to limit saturated
fat, sugar or salt, understanding what the label means will make this task easier.
Click here to view or print
the Reading Food Labels Chart. This chart helps you translate exactly what the product
manufacturers mean when they say low fat, cholesterol free or high in fibre.
Push the salt shaker away
Reducing sodium intake can often help lower blood pressure. Salt reduction can also
help reduce the risk of heart disease.
Health Canada recommends a maximum of 2,300 milligrams of sodium daily, which is
approximately one teaspoon or six grams of salt. What can be done to reduce salt
(sodium) intake?
- At the grocery store, read the nutritional information on labels before you buy
processed food. Check for ingredients that include the word sodium. Avoid salty
prepared soups, sauces, marinades, vegetable drinks, snack foods, butter, deli meats
and cereals.
- When eating out, request a nutrition fact sheet from your server (or find it online
prior to going out) to help you make the best possible food choices. Select from
the children’s menu to ensure an appropriate portion size and lower salt content.
- When you cook, it’s easy to enhance food aromas by flavouring food with fresh and
fragrant herbs, spices, salsas, chutneys and healthy sauces.
Spice is nice and herbs are superb
Healthy eating does not have to be bland and boring. When cooking at home spice
up your food with some of the ideas listed below:
- Basil: Use in tomato sauce, pesto, salads, infusing oils and vinegars,
chicken, fish.
- Oregano: Use in pasta dishes and sauces with poultry, beef, veal,
lamb and vegetables.
- Savoury: Used in salad, stuffing and sauces.
- Tarragon: Use with chicken, fish, veal and in egg dishes.
- Cinnamon: Use in baking, hot cereals and puddings, applesauce and
other fruit dishes.
- Curry powder: Add to tuna or chicken salad made with low fat mayonnaise,
vegetable soups—such as squash or cauliflower, fish, chicken or lamb dishes.
- Garlic: Has many healing properties and is an excellent addition
to most savoury dishes.
Get Cooking with We Care Recipes
As part of our online Get Going to Keep Going Guide, We Care is pleased to provide
you with healthwise recipes that are easy to prepare and follow the Get Eating recommendations.
Getting started is easy. Simply click on the recipe name to view and print a copy
of each recipe.
Start your day with one of these breakfasts of champions:
Stretch your budget and your imagination. Start with a basic dish, and use these
recipes to make other delicious meals throughout the week.
Add pizzazz to any meal with these simple veggie dishes:
For more nutrition information, visit:
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