Eat Well
Follow Canada’s food guide and eat a variety of food each day
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Have plenty of vegetables and fruits.
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Eat protein foods.
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Choose whole grain foods.
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Make water your drink of choice.
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Don't skip meals. It can cause weakness and dizziness.
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Eat a variety of calcium rich food daily and talk to your health care provider about taking a vitamin D supplement to keep your bones strong.
For more information on older adult nutrition visit the UnlockFood website.
Transcript for the video: Good Eats, Healthy Bones |
Opening shot shows a doctor walking through a waiting room. An older patient "Mary" (healthy looking, with good posture) is sitting beside a strong young male patient "Chad" (wearing a sleeveless shirt showing muscles) Doctor to nurse in exam room. "...Let's see Mary's bone density?" Camera cuts to Mary in the waiting room. She appears confident at what the doctor will see on her x-ray (or dexa bone density x-ray) Back in the exam room, the doctor is clearly surprised at how strong those bones look on the scan. NARRATOR: "Calcium and vitamin D help build strong bones. And prevent falls." Doctor to nurse: "...Joan, I think this is...Chad's X-ray??..." Camera cuts to Chad and then back to the nurse NURSE'S VOICE: "...No, that's Mary's!" Doctor's face looks "impressed". Cuts to Mary looking confident and charming. Animated food icons appear on screen (milk, yogurt, cheese for Calcium; Fish, egg yolk, and vitamin D supplement) NARRATOR: "Eat at least 3 servings of calcium rich food. And, take a vitamin D supplement. Every day." "For more information, contact Ottawa Public Health." LOGO
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Eat a Variety of Foods Every Day |
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.
How are your eating habits? Find out with Nutri-eSCREEN®! This is a short questionnaire that will help you find out how you are doing with choosing foods that help you stay healthy and active. You will get a personalized report that tells you what you’re doing well and how you can improve. The report includes personalized healthy eating tips, links to credible nutrition articles, community resources and tools, and delicious healthy recipes.
This video explains why healthy eating patterns are so important for healthy aging. |
Keep Your Bones Healthy |
Calcium and vitamin D are good for your bones and more...
Get your calcium from food
Take a vitamin D supplement of 400 IU every day, if you are over 50
Something you can do...
Mission Healthy Bones lists the sources of both calcium and vitamin D for strong bones and teeth. Look for recipes that feature these foods to increase your daily intake of calcium and vitamin D. |
Drink Plenty of Fluids |
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. |
Eat Enough Fibre |
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. |
Stay Social - Eating Together is Better |
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. |
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