Nutrition for Life. Introduction. Why it is important for you. Helpful tips and hints to help you keep healthy!

Transcription

1 Nutrition for Life What You Need to Know to Eat and Live Well! Introduction Why it is important for you Helpful tips and hints to help you keep healthy! Welcome to the Nutrition for Life Presentation! Today you will learn about nutrition and why it is important for you. You will also receive many helpful tips and hints to help you keep healthy!

2 Objectives By the end of this presentation you will know: Why nutrition is important for your health The four food groups and foods in each group Things to remember when planning meals Things to remember when grocery shopping What to look for on food labels By the end of this presentation you will know: Why nutrition is important for your health The four food groups and foods in each group Important things to remember when planning meals Things to remember when grocery shopping What to look for on food labels Objectives Continued... Why it is important to drink enough fluids The role of nutrition in constipation Why and how medications and physical changes affect nutrition How to prevent loneliness How to make foods fun! Finally, you will know why physical activity is important to your health You will also know: Why it is important to drink enough fluids Why and how medications and physical changes affect nutrition How to prevent loneliness How to make foods fun! And finally, you will know why physical activity is important to your health and how much you should be doing every day Now let's get started!

3 Why is Nutrition Important? A nutritious diet: Helps keep our bodies healthy Helps keep our minds healthy Good food and nutrition is a very important part of our lives. Why is a nutritious diet important? Eating good food helps to keep our bodies healthy and strong so we can function properly and enjoy the activities we do every day. Good nutrition also helps to keep our minds healthy. When our bodies feel good, our minds feel good too. Why is Nutrition Important? A Healthy diet may help reduce the risk of: High blood pressure Osteoporosis Heart disease Cancer Eating healthy can also helps us prevent illness and reduce our risk of developing a chronic disease. For example A diet containing foods high in potassium and low in salt may reduce the risk of high blood pressure, a risk factor for stroke and heart disease. A diet with enough calcium and vitamin D, along with regular exercise can help to keep bones strong and may reduce the risk of osteoporosis or brittle bones in men and women. A diet low in saturated and trans fat may reduce the risk of heart disease. A diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. As you can see, diet is very important for illness prevention.

4 Canada s Food Guide to Healthy Eating 1.Vegetables and Fruits i.e. carrots, broccoli, apples, oranges 2. Grain Products i.e. bread, cereal, pasta, rice 3. Milk and Alternatives i.e. milk, yogurt, cheese, milk powder 4. Meat and Alternatives i.e. chicken, beef, fish, eggs, peanut butter Eating well starts with following Canada s Food Guide. There are four food groups outlined in Canada s Food Guide. The first group is the vegetables and fruits group. Some examples of vegetables and fruits are carrots, broccoli, apples, and oranges. The second group is the grain products group. Some examples of grain products are bread, cereal, pasta, and rice. The third group is the milk and milk alternatives. Some examples of foods from this group are milk, yogurt, cheese, and milk powder. The fourth group is the meat and alternatives group. Some examples of meat and alternatives are chicken, beef, fish, eggs, and peanut butter. It is important to remember that a healthy diet includes foods from each of these groups. Vegetables and Fruits Aim for 7 Servings Daily What does a serving look like? 1 medium sized fruit = tennis ball ½ cup fruit or veggies = light bulb or small fist 1 cup salad = fist or cupped hand Hint: Choose brightly coloured fruits and vegetables more often! Canada's Food Guide Recommends that we aim for 7 servings of fruits and vegetables every day. Fruits and vegetables are important because they provide us with vitamins, minerals and fibre. What counts as a serving? One medium sized fruit (about the size of a tennis ball). ½ a cup of fruit or veggies (about the size of a light bulb or small fist). One cup of salad (about the size of a cupped fist). Try to choose brightly coloured fruits and vegetables more often, for example,. green (broccoli, asparagus, spinach), orange (oranges, carrots, sweet potato), red (tomato, red pepper, strawberries). Remember that frozen, canned and dried vegetables and fruit are just as nutritious as fresh ones!

5 Grain Products Aim for 6-7 Servings Daily What does a serving look like? ½ bagel = hockey puck ½ cup rice or pasta = light bulb ¾ cup hot cereal = fist or cupped hand Hint: Choose whole grain products more often! Canada s Food Guide recommends that women aim for 6 servings daily and males 7 servings of grain products every day. Grain products are important because they provide us with the energy we need to get through the day. So what does a serving of grain products look like? One serving is ½ a bagel (the size of a hockey puck). ½ cup of rice or pasta (size of a light bulb). ¾ cup hot cereal (fist or cupped hand). It is a good idea to choose whole grain or whole wheat products more often as these foods have more fibre and are healthier for our bodies. Milk and Alternatives Aim for 3 Servings Daily What does a serving look like? 1 serving milk = one measuring cup ¾ cup yogurt = small single serve container 50g (1.5oz) cheese = size of 2 thumbs or 2 processed cheese slices Hint: Choose lower fat milk products more often! Canada's Food Guide recommends getting at least 3 servings of milk and alternatives every day. Milk products provide us with calcium and vitamin D to keep our bones and teeth healthy. One serving of milk equals one measuring cup. ¾ of a cup of yogurt = a small single-serve container. 50 grams of cheese is the size of 2 thumbs or 2 processed cheese slices. Want a healthy hint? Try to choose lower fat milk products more often, for example, 1% or skim milk instead of 2%.

6 Meat and Alternatives Aim for 2-3 Servings Daily What does a serving look like? 75g (2.5 oz) meat, fish or poultry = deck of cards or palm of hand ¾ cup beans or lentils = light bulb or small fist 2 tbsp peanut butter = ping pong ball Hint: Choose lower fat meat products more often! Canada's Food Guide recommends that women eat 2 servings daily and males eat 3 servings of meat and meat alternatives every day. These products provide us with protein we need to stay healthy. One serving of meat, fish or poultry is about the same size as a deck of cards. One serving of beans and/or lentils is about the same size as a light bulb or a small fist. One serving of peanut butter is the same size as a ping pong ball! Try to choose lean meat products like chicken and fish, and alternatives like beans and lentils more often! Vitamin D Requirements for older adults: Have 2 cups (500mL) of milk each day If over age 50 should also take a daily vitamin supplement of 10ug (400IU) Canada's Food Guide recommends having 500mL (2 cups) of milk every day for adequate vitamin D. After the age of 50, vitamin D needs are higher than can be obtained from food and a daily supplement is recommended in addition to following Canada's Food Guide. Over the age of 50 should take a daily vitamin D supplement of 10 µg (400IU). Vitamin D and calcium are important for bone strength and to reduce the risk of osteoporosis and fractures in older adults.

7 Meal Planning Use Canada's Food Guide Include at least 3 food groups per meal Use your leftovers! It is a good idea to make a plan of what you will be eating for the week. Plan your meals using Canada s Food Guide. Try to include foods from at least 3 food groups at each meal. Don t forget to use your leftovers! Having a plan of what you will eat will help you make your grocery list. Grocery Shopping Make a list Check for coupons Eat before you go Shop with a friend Take your calculator find better deals! Purchase a few easy to prepare or ready-made foods Use the bulk bins Before going shopping, be sure to make a grocery list. Include foods from all four food groups on your list. Organize your shopping list in the same way the store is laid out, to save time and energy when shopping! Check for grocery sales and coupons in newspapers and flyers. You may want to change your menu to take advantage of good buys. Try to have a small snack or a meal before you go prevent impulse buying! If you cannot get to the store yourself, several stores offer grocery delivery. Contact your local senior center or community resource council for information on stores in your area that deliver. If you can arrange to shop with a friend, you can share the taxi fare and some of the larger grocery items. Take your list, coupons and glasses or magnifying glasses to read labels and prices. You may also want a calculator to help to figure which items are better buys.

8 Grocery Shopping Make a list Check for coupons Eat before you go Shop with a friend Take your calculator find better deals! Purchase a few easy to prepare or ready-made foods Use the bulk bins Food Labels Found on side of container, box, or can of food Choose foods with less saturated and trans fat, and sodium Try to get more fibre, vitamins A and C, calcium, and iron! Use the % D.V. (Daily Value) to help you choose less or more of a particular nutrient Check the ingredient list! When choosing products, try to buy the size that is the most economical and convenient for you. Smaller portions may be worth the extra cost if you can avoid throwing any away. Sometimes convenience is worth the extra cost. Remember that sometimes you may not feel like cooking. Buy a supply of easy to prepare or ready-made foods for the days you do not feel like cooking. Remember to check out the bulk bins! They allow you to buy exactly as much as you want and are usually cheaper. Finally, try to shop when the store is not as busy, so employees will have time to help with items that are hard to reach or lift. When you are at the grocery store, you may notice that most foods contain a nutrition label on the side of the container, box or can. This label lists: Serving size Amount of calories Amount of fat and sugar in the food Use the % Daily Value (D. V.) to help you choose less or more of a particular nutrient. Check the nutrition information and make sure you get less saturated and trans fat, and less sodium (salt). Try to get more: Fibre Vitamins A and C Calcium Iron Foods also have an ingredient list. In general, it is best to choose products with the shortest list of ingredients because this usually means it is less processed.

9 Fluids Drink 6 to 8 cups Daily Many older adults do not drink enough water! Water, fruit and vegetable juices and milk will keep you hydrated! Avoid drinking a lot of tea, coffee, alcohol and soft drinks As we age, the kidneys workless efficiently and sometimes we do not realize we are thirsty. When our bodies do not get enough water or fluids, dehydration can occur. Dehydration can be very serious. With mild dehydration you may feel tired, irritable and have a headache. Severe dehydration may lead to heat stroke and possible emergency treatment, you may experience muscle cramps, a high heart rate, low blood pressure and feel faint. Therefore, it is important to keep well hydrated! Drinking water is an excellent way to quench thirst and avoid becoming dehydrated. If you do not like water you can also drink fruit and vegetable juices or milk. But it is important to keep in mind that juices and vegetable drinks can be high in calories and sodium. Try using flavoured crystals such as crystal light to flavour water without adding calories. Try to avoid drinking a lot of tea, coffee, alcohol and soft drinks as they do not provide much nutritional value and may interact with medications or medical conditions. Aim for 6 to 8 cups of non-alcoholic beverages a day. Nutrition and Medication Foods and medications do not always mix well! You may experience some side effects! Talk to your pharmacist for more information about interactions between food and medications. If you are taking a number of medications (prescription, vitamins, and herbals) remember that foods and medications do not always mix well. The most frequent side effects of medications include: Nausea Changes in appetite Constipation Diarrhea A number of medicines also lead to loss of some vitamins or they may even change the effect of some medications. Talk to your pharmacist for more information about interactions between food and medications.

10 Nutrition and Constipation Nutrition plays a role in constipation! To avoid or relieve constipation: Eat regular meals Eat more fibre Drink lots of fluids Exercise regularly! Hint: Endurance activities like walking and swimming are best for the bowel! As we age, our bodies do not absorb food as well and our bowel movements can become less frequent. Nutrition plays a part in constipation. To avoid or relieve constipation make sure you eat regular meals. It might be useful to write down when and what you eat or set an alarm clock to remind you that it is time to eat. If you suffer from constipation, gradually eat more fibre-rich food, such as whole grain bread and cereals, fruits and vegetables, and drink a lot of fluids. Regular exercise such as a short, daily walk will also help relieve constipation. Avoid laxatives unless your doctor has prescribed them for you. Physical Changes Older adults often experience: Loss of taste and smell Loss of teeth Dry mouth from medications Dentures that do not fit These things can all affect nutrition! Our body changes as we grow older. We gradually lose our sense of taste and smell. Some older adults lose their teeth or have dentures that do not fit. If this happens, proper chewing and swallowing can become a problem. Some people also find that they get dry mouth from taking their medications. All of these things can reduce your appetite and affect your nutrition!

11 Physical Changes How can you adjust to these physical changes and still maintain good nutrition? Make sure your dentures fit Change texture of you food i.e. chop, grind, puree, and blend Use herbs, spices, garlic, or lemon juice Eat fruits instead of sugar! It is important to maintain good dental health and make sure that dentures fit properly so that you can better chew and swallow your food. It may be necessary to change the texture of your food by chopping, grinding blending or puréeing it to make it easier to chew and swallow. Sometimes people who have lost their taste and sense of smell eat more salty and sugary foods. Try replacing salt with herb and spices, garlic or lemon juice! Try eating sweet fruits instead of adding sugar to food. Prevent Loneliness Being lonely can affect your nutrition! Develop a network of friend and family Join a group Invite friends over for supper Get a pet Mentor a young person Explore housing options Become a volunteer! Did you know that being lonely can affect your nutrition? When people feel lonely, they sometimes do not feel like eating. When we do not eat enough, our nutrition suffers. There are many things you can do to prevent loneliness! Try to develop a network of friends and family. Join a group in your community like a fitness class, church group, or community kitchen. Call up your family and friends, write them letters or them. Spend time with your pet. If you don't have a pet, think about getting one! Invite your friend over for supper. Mentor a young person. Even look into housing options that may allow you more contact with others. You may even choose to become a volunteer!

12 Make Food Fun! Play some music Eat on the porch Have a picnic at the park Try a senior-friendly restaurant Try a new recipe Take a break treat yourself! You may not always have friends or family around. Sometimes you may have to eat alone. Eating does not have to be a chore. When you are by yourself, there are many things you can do to make eating fun! Play some music! Take your meal out to the porch. Go to the park for a picnic. Try a senior friendly restaurant. Try new recipes. Try no-cook meals or convenience foods when you need a break. Treat yourself! What else could you do to make food fun? (Ask the audience). Physical Activity Benefits of Physical Activity: Continued independent living Better physical and mental health Fewer aches and pains Strong bones and muscles Weight maintenance Improved self esteem Along with healthy eating and nutrition, physical activity is very important for maintaining health and your ability to carry out your daily tasks. Some benefits of physical activity include: continued independent living, better physical and mental health, improved quality of life, ability to move with fewer aches and pains, stronger muscles and bones, weight maintenance, and improved self esteem. Can you think of any other benefits of physical activity? (Ask the audience).

13 Physical Activity Canada's Physical Activity Guide for Older Adults recommends: 30 to 60 minutes of physical activity most days of the week Endurance activities (4-7 days a week) Strength and balance activities (2-4 days) Flexibility activities (daily) Older adults should try to build up a total of 30 to 60 minutes of moderate physical activity most days of the week. Even 10 minute sections of activity count towards your daily total. Canada's Physical Activity Guide for Older Adults recommends choosing a variety of activities including: Endurance activities like walking and swimming (4-7 days a week). Strength and balance activities like lifting weights and carrying groceries (2-4 days a week). Flexibility activities like stretching and Tai Chi (daily). Physical Activity Tips for Being More Active: Walk as much and as often as you can Take the stairs Carry home groceries Do some gardening Do some easy stretching Dance or play golf! Do things you enjoy!!! Here are a few tips for being more active: Walk as much and as often as you can. If you take the bus, get off one stop earlier and walk home. If you drive your car somewhere, choose a parking spot that is a bit further away from the place you are going. Choose the stairs instead of taking the elevator. If you cant make it all the way, take the stairs for a few flights and take the elevator the rest of the way. If you enjoy being outdoors, do some gardening. Try some easy stretches at home. Dancing and golfing are good exercises too! Make sure you do things you enjoy to keep active. If you enjoy being active, you will likely do it more! What kinds of things do you do to be active? (Ask the audience).

14 Conclusion To stay healthy and maintain good nutrition for life: Eat well! Be Active! Have fun! In conclusion, to stay healthy and maintain good nutrition for life, try your best to: Eat Well! Be Active! And.. Have Fun! Questions?? Please contact your local WRHA Community Nutritionist Thank You! If you have any questions about nutrition or about anything you learned in this presentation, please contact your local WRHA Community Nutritionist. Thanks for coming! (Provide Nutrition for Life handouts). References 1. WRHA Nutrition for Life handout collection created May Preventing Loneliness: A Guide for Older Adults Adapted from: Calgary Health Region (2005). Facing loneliness as you get older. Your Health. Retrieved May 22, 2006 from: Topic.jsp?GUID={FF A57-48C FC448}