Heathl y Eatngi for Seniors - British Columbia

[Pages:204]Healthy Eating for Seniors

Chapter 1 Acknowledgements The Healthy Eating for Seniors handbook was originally

Eat Well, Age Well 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 ? providing Therenceipwess, isstogrioeos adn.dCiadneaasdainadngseenneriaolrlys caognetri6b5uting to andmoavkeinrgaHreealilvthiny gEaltoinnggfeorr tSheaninoresvaeursbefeuflorerseo.urce. The WelMl aifntiestrrythoef yHreealttihrew, otuhledyliakreetocoacnktninowuliendggetoand thank all parttihceipinadtieviidnuatlhseinirvoclovmedminutnheitioersigainnadl dteoveelonpjmoyent of this satisrefsyoiunrgce, .energetic, well-rounded lives with friends and family.

For the 2017 update of the handbook, we would like Howtoevthearn, krethcee nptubsluicrvheeaylsthindvieetisttiiagnas tfirnomg tthheeregional eatihnegaltahnadutehxoerirtcieissefohr apbroitvsidoinfgCfaeendabdaicaknosn?thaegneutrition 65 tcoon8t4en?t roef vtheealhathndabtosoekn. iTohres ucpodualtde wbaes da ocoinllgaborative evenprobjeectttebre.tween 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

8

1 Eat Well, Age Well

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

56

What should I eat if I have: ? Heart disease and/or high cholesterol ? High blood pressure ? Diabetes ? Cancer

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

101

Plan Shop Cook

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

Contents

10 Fast and Easy Recipes (continued)

138

Lunch or Dinner ? Skillet Pork Chops with Sweet Potatoes and Couscous ? Meatloaf at its Very Best ? Chickpea and Kale Curry ? Spinach Frittata ? Sweet and Sour Chicken and Vegetable Casserole ? Barley Tomato Casserole

Desserts ? Quick Fruit Compote ? Berry or Peach Crisp ? Fresh Fruit and Nut Desserts

Extras ? Universal Seasoning ? Salt-Free Vinaigrette Salad Dressing

Appendix A One-Week Meal Plan

182

Appendix B Canada's Food Guide

188

Appendix C Eat Well Plate

192

Appendix D Glossary

194

Appendix E Index

199

Foreword

The saying, "You are what you eat," is true.

A healthy diet provides the ingredients to build and repair bones and tissues, and keep the complex workings of the human body functioning optimally. It also provides the mental and physical energy necessary for daily life ? work, recreation, relationships and time with family. It is clear that a healthy diet also protects us from infectious illnesses and chronic diseases so that we may age with a minimum of ill health, pain and disability.

A substantial number of people in British Columbia are considered to be malnourished, either through overconsumption of foods that should be consumed in moderation, under-consumption of nutritious food, or both. With British Columbia's ever-expanding food choices, many people are not sure how to choose the best food for themselves and their families.

As people age, the need for calories decreases while the need for nutrients often increases. This can pose a challenge for seniors.

In my 2005 Annual Report, Food, Health and Well-being in British Columbia, I called for public education and health promotion regarding healthy eating and physical activity. I called for British Columbian consumers to be educated and encouraged to choose foods with high nutritional quality and to know the benefits of regular physical activity.

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