Eat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian

Eat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian

Outline Benefits of healthy eating Meeting your nutritional requirements Using Canada s Food Guide Age-related changes in metabolism and digestion Need for supplements?

Why is Healthy Eating Important? You are what you eat! Energy for activity and mental concentration Disease prevention Reduced illness Faster recovery

What is Healthy Eating? Nutrients (body needs) + Energy Balance (right amount)

Nutrients Water Carbohydrate Protein Fat Vitamins Minerals

Body Changes in Aging Muscle Mass Body Fat * Weight-bearing exercises increase muscle mass = body s ability to burn calories slows down

Canada s Food Guide Four food groups: Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Amount and type of food

Canada s Food Guide Food Group Serving for Females Adult 51+ Serving for Males Vegetables and Fruit 7 7 Grain Products 6 7 Milk and Alternatives Meat and Alternatives 3 3 2 3

Portions versus Servings 2 slices of bread eaten in a meal = 2 servings Grain Products

Vegetables and Fruit Variety is as important as quantity! Benefits: Lower blood pressure Prevent some types of cancer Positive effect on blood sugar Reduce risk heart disease and stroke Lower risk of eye and digestive problems

What is One Food Guide Serving? 125 ml (1/2 cup) fresh, frozen or canned fruits or vegetables 1 medium fruit 30 ml (2 Tbsp) dried fruit 250 ml (1 cup) raw leafy veggies or salad 125 ml (1/2 cup) 100% juice Daily Needs = 4 servings vegetables + 3 servings fruit

Healthy Eating Check-up How often do you eat dark green or orange vegetables? a) Never b) Twice a month c) Three times a week d) Never

Tips to Eat More Vegetables & Fruit Keep fruit where you can see it Explore the produce aisle and choose something new Skip the potatoes Cook new recipes that include more vegetables

Grain Products Do you eat whole-grain food such as wholegrain bread, brown rice, whole wheat pasta, oatmeal or bran cereal? a) never b) occasionally c) most of the time

Whole Grains Whole grain pasta Quinoa Amaranth Brown and wild rice Whole grain bread Whole grain crackers Oatmeal From Nutrition Resource Centre Healthy Eating Manual

What is one serving? 1 slice bread (35 g) 125 ml (1/2 cup) cooked rice, pasta, couscous or quinoa ½ pita or tortilla (45 g) or ½ bagel (35 g) Cereal Cold: 30 g, Hot: 175 ml (3/4 cup) Daily Needs = 6 servings females, 7 servings males

Milk and Alternatives What is one serving? 175 g (3/4 cup) yogurt 250 ml (1 cup) milk or fortified soy beverage Daily Needs = 3 servings 50 g (1.5 oz.) cheese

Milk and Alternatives Drink skim, 1% or 2% milk, or fortified soy / almond / rice beverage Select lower fat milk products and milk alternatives - Yogurt with 2% or less milk fat - Cheese with 15 to 20% milk fat

Building Strong Bones Beyond the dairy aisle Other calcium rich foods: leafy green vegetables and broccoli, tofu Get active Weight-bearing exercise like walking is essential to building and maintaining strong bones

Meat and Alternatives What s one serving? 75 g (2 ½ oz) cooked fish, shellfish, poultry, lean meat 60 ml (¼ cup) shelled nuts and seeds 2 eggs 30 ml (2 Tbsp) peanut or nut butters 175 ml (3/4 cup) cooked beans or tofu Daily Needs = 2 servings females, 3 servings males

Meat and Alternatives How often do you eat grilled, baked, poached or canned fish? a) Never b) Once in a while c) Once a week d) At least two times a week How often do you eat meat alternatives such as beans, lentils and tofu?

Other Foods Foods high in calories, sugar, fat and salt No or very little nutritional value ( empty calories ) Eat in moderation

Get the Right Types and Amount of Fat Daily Needs = 30 45 ml (2 to 3 Tbsp) unsaturated fat each day Use vegetable oils such as canola, olive and soybean

Fluids / Water Human body = 55-65% water Are you well hydrated everyday? Minimum 1.5 L (6 cups) / day Target 2 L (8 cups)/day Drink Limit

Hydration Check Body water stores with age Thirst mechanism dulls Risk for dehydration Check urine amount and colour Dehydration: dizziness, dry lips and mouth, headache, constipation Important to drink fluids before you feel thirsty!

Healthy Eating Check-up How many meals do you usually eat each day? 3 meals 4-5 small meals 2 meals 1 large meal

Eat regularly Healthy Eating Basics 3 meals + snacks if needed Space meals 4 to 6 hours apart Include breakfast every day Aim for the right balance

Plate Method Canadian Diabetes Association

Vitamins and Minerals Must get from food and beverages Most supplied with adequate intake from quality foods Special needs after 50 years: Calcium Vitamin D supplement of 400IU (10µg) Vitamin B12

Supplements after 50 continued Calcium -Sources: milk & alternatives, dark green vegetables, fish with soft bones, fortified juice -Daily needs: Men 51-70: 1000 mg, 70+: 1200 mg Women 51+: 1200 mg Upper Limit: 2000 mg If taking a calcium supplement don t get more than 500-600mg at a time

Supplements after 50 years Vitamin D supplement of 400IU (10µg) - Decreased ability of skin to synthesize - Upper limit 4000IU (100µg) Vitamin B12 - Helps make red blood cells - Decreased absorption as you age - Best sources: eggs, milk products, meat, fish, shellfish, poultry, fortified soy and rice beverages

Supplements In most cases, choosing foods based on the Food Guide will provide all the vitamins and minerals needed. Low-dose multi-vitamins can help if daily calorie intake is low or if food choices are poor. Always consult with your healthcare team (doctor, pharmacist, dietitian etc.) before taking any supplements.

Concerned about malnutrition? Problems chewing or swallowing Tooth loss or pain Unintentional weight changes Taking lots of medications Unable to cook or shop Not enough money to buy food

Estimated Daily Calorie Needs* Activity Level Women 50+ Men 50+ Low 1600 2000 2200 Moderate 1800 2200 2400 Active 2000 2200 2400 2800 *Varies among individuals. The amount you should eat depends on your age, gender, height & weight, and level of activity.

What Contributes to Longevity? Centers for Disease Control and Prevention

Principles of Eating Well (for Older Adults) 1. Eat lots of vegetables and fruit 2. Go easy on junk foods 3. Drink more water and keep moving! Good nutrition can add years to life as well as life to years!

Small Changes = Big Rewards Possible Changes: Drink water instead of pop Switch from homo to skim milk Have fruit for dessert instead of cake or other sweets Choose beans, lentils or tofu instead of meat for dinner Opt for fibre-rich whole grains

Thursday April 17 th Questions Reading food labels (salt, sugar, trans fat, etc.) Smart snacking Thursday May 1 st Smart grocery shopping Easy meal planning for 1 or 2

Health Canada Sources http://www.hc-sc.gc.ca/fn-an/index-eng.php Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/ EatRight Ontario https://www.eatrightontario.ca/ Nutrition Resource Centre of Ontario http://www.healthyeatingmanual.ca/