Heathl y Eatngi for Seniors - British Columbia
Healthy Eating
for Seniors
Chapter 1
Acknowledgements
The Healthy Eating for Seniors handbook was originally
developed by the British Columbia Ministry of Health in
2008. Many seniors and dietitians were involved in helping
to determine the content for the handbook ¨C providing
stories
andCanadian
ideas and generally
to
Therecipes,
news is
good.
seniors contributing
age 65
Healthy
for than
Seniors
a useful
resource. The
andmaking
over are
livingEating
longer
ever
before.
Ministry
of
Health
would
like
to
acknowledge
Well after they retire, they are continuing toand thank all
the individuals
involved
in the original
participate
in their
communities
anddevelopment
to enjoy of this
resource.
satisfying, energetic, well-rounded lives with
Eat Well, Age Well
friends and family.
For the 2017 update of the handbook, we would like
However,
surveys
to thankrecent
the public
healthinvestigating
dietitians from the
the regional
eating
and
exercise
habits
of
Canadians
age
health authorities for providing feedback on¨Cthe
nutrition
65 to
84 ¨C reveal
that seniors
could was
be doing
content
of the handbook.
The update
a collaborative
even
better.
project
between the BC Centre for Disease Control and
the Ministry of Health and made possible through funding
from the BC Centre for Disease Control (an agency of the
Provincial Health Services Authority).
Healthy Eating for Seniors Handbook Update
PROJECT TEAM
? Annette Anderwald, registered dietitian (RD)
? Cynthia Buckett, MBA, RD; provincial manager,
Healthy Eating Resource Coordination,
BC Centre for Disease Control (project manager)
? Nicole Fetterly, RD; project consultant
? Laura Floyd, copy editor
? Estella Lum, graphic designer;
Estella Lum Creative Communications Inc.
? Carley Nicolson, MPH, RD; project consultant
? Ann Wren, MPH, RD; manager,
Healthy Eating and Nutrition Policy, BC Ministry of Health
Contents
Foreword
1 Eat Well, Age Well
8
11
Why do I need to eat well to age well?
Aging: The basics
The basics of eating well
How to use this handbook
2 Finding Balance
19
Why are vegetables and fruit so important?
Protein
Carbohydrates
Fibre
Fats
Fluids
Sodium
Are organic foods better for my health?
Get moving! Where does physical activity fit?
3 To Supplement or Not To
44
What vitamins and minerals do I really need?
Do I need to take a multivitamin/mineral supplement?
What about other supplements, such as herbal and botanical
supplements and fibre and meal replacements?
4 Eat Well with a Chronic Illness
What should I eat if I have:
? Heart disease and/or high cholesterol
? High blood pressure
? Diabetes
? Cancer
56
Contents
4 Eat Well with a Chronic Illness (continued)
56
? Nausea and vomiting
? Osteoporosis
? Gastroesophageal reflux disease (GERD)
? Irritable bowel syndrome (IBS)
? ¡°Fatty liver¡± disease or non-alcoholic steatohepatitis (NASH)
? Gum disease
? Eye problems
? Arthritis
? Alzheimer¡¯s disease
? Parkinson¡¯s
? Trouble swallowing
5 Staying Strong
87
What should I eat:
? To maintain muscle and a body size that is right for me
? If I have a low appetite
? To prevent a fall
? If I am constipated
? If I am depressed
? If I am anemic
? If I am allergic to certain foods
6 Recipe for Success
Plan
Shop
Cook
101
7 In the Kitchen
116
Is one method of cooking better than another?
What things should I always have in my kitchen?
How can I modify my recipes to be healthier?
Can I eat out and still eat healthy food?
8 Food Safety
123
What is a food-borne illness?
How can I prevent food-borne illness?
How do I keep food safe during a power failure?
9 Information You Can Trust
131
How do I know I am getting reliable information?
Where can I find reliable information?
What¡¯s the difference between a dietitian and a nutritionist?
10 Fast and Easy Recipes
138
Breakfast
? Berry Delicious Shake
? Pumpkin Raisin Muffins
? Fruit Lax
Lunch or Dinner
? Lentil Venison Soup
? Quick and Delicious Salads
? Easy Greek Salad
? Speedy Salmon Patties with Dill Yogurt Sauce
? Quesadilla
? Tofu Stir Fry
? Quick Steamed Fish Fillets with Potatoes and Asparagus
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