Heathl y Eatngi for Seniors

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

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