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

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download