Presentation Prepared By: Jessica Rivers, BASc., PTS

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1 Presentation Prepared By: Jessica Rivers, BASc., PTS

2 Presentation Outline Why should we care about our eating habits? Why is nutrition so important as we age? How do we know if we are eating healthy? What is Canada s Food Guide? What does Canada s Food Guide recommend? A look at the health benefits of: fruits & vegetables whole grains low fat milk and milk alternatives lean meats and meat alternatives

3 Presentation Outline Continued A handy guide to serving sizes Using the plate method Choices to quench your thirst Recommendations for vitamin D Can medications affect nutritional status? Tips to successful ageing Where to get more information on healthy eating? Take home messages

4 Why Should I Care About My Eating Habits? Healthy eating combined with appropriate amounts of physical activity can play a significant role in increasing your overall quality of life. Optimal nutrition contributes to: feelings of wellbeing; reducing the risk of chronic diseases such as obesity, diabetes, hypertension, osteoporosis, some forms of cancer; maintaining independenceintointo your older adult years.

5 Why Is Nutrition So Important As We Age? As we get older our metabolic rate decreases. This means we need less energy (or food) per day to keep us going. After age 50, we need increased amounts of many nutrients such as vitamin C, calcium, and vitamin B6. It is important to choose nutrient rich foods foods high in nutrients and low in calories.

6 How do I know if I am eating healthy? Eating nutritiously ii doesn t have to be complicated. Ask yourself the following questions: Are you limiting foods and beverages high in sugar, salt and saturated fat? Do you listen to internal hunger cues to guide how much and when to eat? Are you able to sit, relax and truly enjoy what you are eating? Do you drink at least 8 glasses of fluids per day? Are you eating a variety of foods from the four food groups of Canada s Food Guide?

7 What is Canada s Food Guide? Promotes healthy eating for all Canadians. Is scientifically proven to translate t into a healthy eating pattern. Encourages eating a variety of foods from all food groups. Will meet all your nutrient requirements and reduce your risk of chronic diseases.

8 What Does Canada s Food Guide Recommend dfor Those Over 50? Follow therainbow: Green 7 servings of fruits & vegetables Yellow 6 7 servings of grains Blue 3 servings of milk and milk alternatives Red 2 3 servings of meat and alternatives

9 Health Benefits of Fruits & Vegetables Fruits & vegetables provide an abundance of vitamins, minerals and fibre to your diet. Aim to eat 7 servings of fruits and vegetables per day, paying particular attention to dark green, orange and red items. Choose fresh hfruit more often than juice. One serving of fruits & vegetables counts as: One medium sized dfruit or vegetable tbl or one that t will fit in the palm of your hand, ½ cup fresh, frozen or canned vegetables, or ½ cup of juice

10 Health Benefits of Whole Grains A diet detrich in whole oega grains scan help epreduce your risks of cardiovascular disease, promote regularity and increase your intake of heart healthy h fb fibre. Whole grains contain the entire grain which makes them high h in fibre and full of nutrients. t Aim for 6 7 servings per day. One serving counts as: 1 slice of bread, ¾ cup hot cereal, ½ cup cooked rice or pasta

11 Health Benefits of Low Fat Milk & Alternatives Milk contains up to 16 nutrients with the most abundant being calcium. Calcium becomes increasingly important as we age since adultslose lose calcium from their bones starting at age 30. Dietary calcium prevents bones from becoming frail and susceptible to fractures. Choose low fat and fat free milk when possible. Healthy dairy alternatives can be enjoyed for those who cannot consume dairy or are lactose intolerant. Aim for 3 servings of dairy per day. One serving counts as: 1 cup of milk, 50 grams of cheese (or a pair of dice), ¾ cup of yogurt

12 Health Benefits of Lean Meats and Meat Alternatives Lean meats and alternatives provide your body with many nutrients such as protein, B vitamins, and iron. Try to consume fish at least twice per week. Meat alternatives such as nuts, beans, and tofu are high in protein and nutrients while being low in saturated fat. Aim for 2 3 servings per day. One serving counts as: 50 to 100 grams or meat or a deck of cards, 1/3 cup of tofu, ¾ cup of beans, 1 or 2 eggs

13 A Handy Guide to Serving Sizes 1 serving of fruits & grains = One fist 11 serving of vegetables = Both hands 1 serving of meat & alternatives ti = One palm 1 serving of fats & oils = Top of thumb 1 serving of Milk = 8 oz. or 1 cup

14 Try Using The Plate Method Fill half your plate with vegetables Complete the plate method with a serving of fruit and dairy Choose lean sources of Choose lean sources of protein such as fish and chicken.

15 Quenching Your Thirst Water replenishment is an important part of optimal nutrition. As we age our ability to recognize thirst declines and often leads to inadequate fluid intake. Dietitians of Canada recommend drinking at least 8 glasses of fluid per day to stay well hydrated. Quench your thirst t with water first and then with other sources such as fruits and vegetables, milk, 100% fruit juice, soups and tea & coffee.

16 Recommendations For Vitamin D Vitamin D is essential for bone strength. Vitamin D can be found in foods such as fortified milk and milk products, fatty fish and fortified margarine. Vitamin i D is also absorbed b dthrough h our skin from sunlight but unfortunately our Canadian climate does not provide enough. Canada s Food Guide recommends that men and women over the age of 50 take a daily vitamin D supplement.

17 Can Medications Effect Nutritional Status? Some medications can affect proper absorption of nutrients. Talk to your pharmacist about what time of day to take your medications. If the medication needs to be taken on an empty stomach, take at least 1 hour before eating or two hours after eating. Some medications need to be taken with meals because they either have an increased effectiveness with food or irritate the stomach lining without food.

18 Tips For Healthy Ageing Enjoy breakfast everyday! Increase daily physical activity! Consume a variety of fruits and vegetables at every meal! Put a limit on screen time and sedentary activities like playing cards! Look at nutrition labels and choose foods lower in fat, sugar, and sodium and higher in fibre! Make what you eat count (most of the time)! Listen to internal hunger cues to guide your appetite! Take time to savour and enjoy every bite. Eating should not be stressful and confusing! Remember that ageing is just a passage of time and what we do with that time is truly what matters!

19 Where to Get More Information.. Dietitians etta sof Canada, ada, Eat Right Ontario, Call to speak to a Registered Dietitian or visit Heath Canada, Food & Nutrition sc.gc.ca/fn an/nutrition/index eng.php

20 THANK YOU Questions & Comments

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