Healthy nutrition and regular physical activity are key components to good health at any age. They can reduce the risk of chronic diseases. They can even help relieve depression and preserve your memory. My Canadian Pharmacy offers tips that help people aged 65 and older eat well and be active.
What is a healthy eating plan?
A healthy eating plan includes a wide variety of foods. Every day you should try to eat:
- 6 to 11 servings of bread, cereals, rice or pasta. One portion is equal to one piece of bread, 30 gr. ready-to-eat cereals (about 1 cup), or 1/2 cup cooked cereals, rice or pasta;
- 3 to 5 servings of vegetables. One serving equals 1 cup of fresh vegetables or 1/2 cup of sliced vegetables, cooked or fresh;
- 2 to 4 servings of fruit. One serving equals 1 medium sized fruit that you prefer (apple, banana, orange), 1/2 cup of sliced fresh, cooked, or canned fruit. 1/2 cup dried fruit or 1/2 cup fruit juice;
- 3 servings of low-fat milk, yogurt or cheese. One serving equals 1 cup of milk or yogurt, 45 gr. natural cheese, for example mozzarella;
- 2 to 3 servings of meat, poultry, fish, dry beans, eggs or nuts. One portion is equal to 60 – 90 gr. cooked meat, poultry, or fish (you should eat no more than 150-200 grams per day), one cup of beans, 2 eggs, 4 tablespoons of peanut butter or 2/3 cup of nuts (one serving).
Health food tips
Here are some tips to help you get on the path to proper nutrition:
- Have breakfast every day;
- Choose foods high in cereals, beans, vegetables, and fruits. They can help reduce the risk of chronic diseases like type 2 diabetes;
- Choose lean meats, turkey breast, fish, or skinless chicken to reduce the amount of fat and calories in your food;
- Consume the right amount of skimmed milk, low-fat yogurt or cheese. Calcium and vitamin D-rich dairy products help maintain bone mass. If you have problems with digestion or you do not like dairy products, try low-lactose milk or orange juice with a high calcium content, soy drinks or tofu (soy cheese);
- You can also discuss with your doctor the use of drugs containing calcium and vitamin D;
- Eat a small amount of dried apricots, peanut butter and other high-calorie foods.
- Limit snacks that are high in fat and sugar, such as pastries, sweets, chips, or carbonated drinks;
- Drink plenty of water. You may notice that with age you feel less thirsty, but your body needs all the same amount of water. Set a goal to drink 8 to 10 glasses of water, unless the doctor advises you to reduce the amount of fluid due to heart or kidney problems. Drinks such as milk or juice refer to the total amount of water consumed per day.
My Canadian Pharmacy will teach you how to eat!
Meal preparation
Eating properly is easier if you plan your meal and make it enjoyable. Take these tips:
- Go shopping with friends. It is nice and helps to save if you are shopping in half, for example, a box of tomato or cabbage forks;
- Prepare in advance and freeze portions of cooked food in order to use them on the day when you are not in the mood to cook;
- Keep on hand frozen or cooked vegetables, beans and fruits in order to add them to food and quickly cook healthy food;
- Buy fresh fruits or canned fruits in their own juice or light syrup;
- Try new recipes, different herbs and spices to support your interest in food. Set the table with a beautiful tablecloth and even a glass vase with flowers to create a pleasant atmosphere while eating;
- Eat regular meals with someone whose company gives you pleasure.
We also recommend that you visit MyPlate for label reading.