Eat Well

Follow Canada’s food guide and eat a variety of food each day 

For more information on older adult nutrition visit the UnlockFood website. 

 

Nutrient needs change as we age; older adults need fewer calories but more of some vitamins and minerals. Canada's food guide recommends eating a variety of foods every day to help keep food interesting and enjoyable while still providing the nutrients you need. 

For excellent tips and ideas to make healthy eating easy and enjoyable, use A Guide to Healthy Eating for Older Adults.

This video explains why healthy eating patterns are so important for healthy aging. 

Eating well helps keep your bones and teeth strong. Try following Canada’s food guide plate to eat a variety of foods each day.

• Calcium helps to build bones and to keep them strong.
• Vitamin D helps to absorb and use calcium.
• Protein helps to build and repair bones.

Calcium

• Try to eat a variety of calcium-rich foods every day (for example, lower fat milk and fortified plant-based beverages, yogurt, cheddar or ricotta cheese). 
• Calcium is more enjoyable and more easily absorbed from food than from a supplement (pill).
• You may need a supplement if you do not eat enough foods high in calcium.
• Talk to your health care provider before taking a calcium supplement. It should not be taken with certain medications. Getting too much calcium can cause health problems like constipation and kidney stones.

Vitamin D

• You also need to eat foods that contain vitamin D.
• Vitamin D is not naturally found in many foods. It is in egg yolks, fatty fish, lower fat milk and fortified plant-based beverages. That's why vitamin D is added to some foods like cow's milk, soy, almond or rice beverages, and margarine.
• If you don't eat enough good quality sources of vitamin D, talk to your health care provider about taking a supplement (pill).
• If you are 51 or over, take a daily 400 IU vitamin D supplement.

Protein

Eat protein foods at every meal.

Sources of protein:

• Beans, peas, lentils
• Nuts, seeds and nut butters
• Fortified soy beverage, tofu, tempeh, soybeans
• Eggs, lower fat dairy products
• Lean meat, poultry, fish, shellfish

Something you can do...

• Read the nutrition facts table to find good sources of calcium and vitamin D. Look for 15% or more daily value.
• Add skim milk powder or evaporated milk to your recipes.
• Try margarine on whole grain toast for added vitamin D.
• Add canned salmon or sardines to your salad.
• For dessert, have plain yogurt with fruit, or milk-based pudding.

You can find examples of foods high in calcium and vitamin D in the resource Fueling Strong Bones and Teeth: Nutrition Tips. Look for recipes that feature these foods to increase your daily intake of calcium and vitamin D. 

It is important for your body to have plenty of fluids each day. Water helps you digest food, absorb nutrients, and then get rid of the unused waste. With age, some people may lose their sense of thirst and some medicines might make it even more important to have plenty of fluids. Dehydration can lead to dizziness, fainting and low blood pressure. These may put you at higher risk for falling.  Learn more about how much fluid you need each day.  

Fibre is essential for a healthy digestive system. To avoid constipation and other problems, include fibre-rich foods at every meal. Soluble fibre is especially important for maintaining healthy cholesterol levels. Good sources of fibre include: vegetables and fruits, beans and lentils, whole grains, and nuts, seeds and dried fruit.  

When you can, enjoy meals with your friends and family. Eating with someone promotes healthy eating and mental health.  Social interaction can turn mealtimes into an enjoyable affair, rather than a chore you would rather skip. Make your mealtime special; you will be more likely to eat better and enjoy your meals more.