NUTRITION FOR ADULTS

Nutrition for Adults

Every Step Counts…Go the Healthy Way!

Step off the diet roller coaster for good! Watch your portion sizes and choose a variety of foods from Canada ’s Food Guide to Healthy Eating every day. Rev up your day with breakfast! Try refreshing yogurt topped with sliced bananas and a sprinkling of cold cereal for crunch. Or, for breakfast on the go, grab a small whole wheat bagel with some cheese and an apple. Surround yourself with sensible, healthy food choices, in your cupboards, refrigerator and at your workplace to help you succeed in choosing wisely. Give your taste buds a new experience! Try one new fruit, vegetable or an ethnic dish this week to enjoy variety and new tastes. Drink one extra glass of water every day this week.

Visit www.dietitians.ca/eatwell and the Canadian Health Network website www.canadian-health-network.ca for more real life solutions to Eating Well, Living Well and Feeling Great.!
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Have nutrition questions? Dietitians provide food and nutrition information you can trust. To find a Registered Dietitian, visit the Dietitians of Canada website at www.dietitians.ca or call the Consulting Dietitians of Canada at 1-888-901-7776.

Helpful Resources

Welcome to EATracker - the Eating + Activity Tracker!

EATracker lets you track your day's food and activity choices and compares them to the guidelines laid out by Health Canada .

EATracker assesses your food choices and provides personalized feedback on your total intake of energy (calories) and essential nutrients and compares this to what is recommended for your age, gender, and activity level. It also determines your body mass index (BMI) and provides information to help you achieve and maintain a healthy weight.

Not only can you track your food and activity choices but you can review your progress over time! To "get tracking", visit the EATracker site today!

Frequently Asked Questions

Beyond the Low-Carb Hype – Should I Try a Low-Carbohydrate Diet to Lose Weight?

It’s still around – and there is still interest in it – it’s the low-carb diet. The media hype on weight gain and obesity has revived consumer interest in quick, effortless solutions to weight loss, including low-carbohydrate diets. Low-carb diets restricts the intake of carbohydrate-containing foods found in grain products, some vegetables, fruits, legumes, milk, yogurt and foods with added sugar. Instead, dieters eat generous amounts of protein and fats, found in meats, meat alternatives, and fats/oils. Some Low-Carb diets encourage lean meats and healthier fats, while others permit bacon, butter and other foods high in saturated fats. Therefore, not all low-carb diets are created equal.
Studies have shown that in the short term, weight loss does occur on low-carbohydrate diets. Because protein and fat help us feel full, and because of the limited number of foods allowed, calorie intake on a low-carbohydrate diet is low. When fewer calories in the diet are consumed, weight loss occurs. Research has found that the amount of weight lost is the same on low-carbohydrate or high carbohydrate diets when total calorie intake is the same. Most people cannot stay on a low-carbohydrate diet for very long because the kinds of foods allowed are severely limited, and most people return to their old eating habits. Low-carbohydrate diets are a poor choice for long-term weight loss. Permanent lifestyle changes are needed to prevent weight regain seen on most diets.

What is So Bad About Cutting Out Carbohydrates?

Our bodies need carbohydrate for food energy and to help us work and think.
Foods with carbohydrate have important vitamins and minerals like iron, calcium, vitamin C, folic acid, potassium, and magnesium. Cutting out carbohydrates puts you at risk for vitamin and mineral deficiencies.
Carbohydrate-containing foods are important sources of fibre in the diet. Fibre has many health benefits including blood sugar control, reduced cholesterol, and bowel health.
Researchers have not studied low-carbohydrate diets long enough or in enough people to know if they are safe to recommend to consumers. The jury is still out on how low-carbohydrate diets followed for less than one year affect heart disease, blood pressure, and diabetes. The Canadian Heart and Stroke Foundation, the Canadian Diabetes Association, and Dietitians of Canada do not endorse low-carbohydrate diets. In the short term, low-carbohydrate diets may not be harmful, however, their use should be supervised by a physician.
Based on what we know about nutrition and health, some of the long-term concerns with low-carbohydrate diets may include an increased risk of:

Heart disease because low-carbohydrate diets tend to be high in saturated fat and cholesterol, which increase blood cholesterol. These diets suggest taking out high carbohydrate, high fibre foods, which help lower cholesterol.
High blood pressure because of restricted intake of vegetables, fruits and some milk products, which have been shown to help lower blood pressure.
Osteoporosis because these diets are high in protein which increases calcium loss in the urine, and because calcium intake is low.
Gout because eating high amounts of protein leads to too much uric acid in the body, which may lead to gout.
Kidney stones because eating high amounts of protein increase the chance of forming uric acid and calcium oxalate stones in the kidney.
Constipation because of low fibre intake.
See your doctor and a registered dietitian if you do follow a low-carbohydrate diet.

What About Foods Labeled as “Low-Carb” – Should I Buy These?

Foods labeled as “low-carb” often have nearly as many calories as their regular counterparts, and are usually more expensive. In Canada , starting December 2005, carbohydrate claims are not allowed on food packages - this includes "low-carbohydrate", "reduced carbohydrates", and "source of carbohydrates". Other countries may have different rules about what is allowed on food packages. Whether a food is labeled as “low-carb” or not, cutting calories is still the key to weight loss.

Avoid “All-Or-None” Thinking

Consumers need to move away from black and white, “all or nothing” thinking to a more balanced approach. Include high fibre carbohydrates in your diet, along with moderate amounts of protein and healthy fats. Weight loss requires permanent changes to your lifestyle - you need to change how you eat and become more active.
Get an ‘A’ in eating! Make 80% or more of your food choices from healthier foods like whole grains, vegetables, fruits, lower fat milk products and leaner meats, fish, poultry and meat alternatives. Limit your intake of low fat cookies, low fat muffins, sugary drinks and refined grain products to less than 20% of your choices.
Need a break? Take 5 and enjoy a serving of colourful fruits and vegetables – power packed with antioxidants, nutrients and fibre!
Grain it up! Choose products like whole grain bread and crackers, whole-wheat pasta and rice, and high fibre cereals.
Be aware of portion distortion! Compare the amount of food you eat to the amount of food recommended in Canada ’s Food Guide. A helpful rule of thumb is that a serving of starch should be the size of your fist, a serving of protein the size of the palm of your hand and always aim for lots of vegetables (two open hands worth!)
Make the mooooove! Choose lower fat milk and yogurt, and reduced fat cheese.
Lean over! Choose leaner cuts of meat, remove all visible fat from meat, and skin off chicken before cooking. Try meat alternatives like legumes, tofu and eggs. Replacing refined carbohydrates and high sugar choices with lean protein may enhance satiety and help with weight loss.
Know fat, not no fat! Include healthier kinds of fat in your diet such as canola or olive oils and soft non-hydrogenated margarine. Use in moderation.
Snack on activity and feast on the benefits! Plan to be physically active for at least 30 minutes every day. Replace some TV and computer time with a walk or bike ride.

Nutrition for Older Adults

Take Charge! Good Nutrition for a Lifetime

Adapting to the many changes that come with aging can be challenging, but a commitment to living well through healthy eating and active living is vital to achieving optimal health and well-being for a lifetime!

A healthy diet can't prevent problems that are part of normal aging, but it can also reduce your risk for heart disease, certain cancers, obesity, diabetes and osteoporosis. Food not only affects our health, it is one of life's greatest pleasures and whether enjoyed alone or with others, can help maintain the joy of living.

The Following Steps Will Help You Enjoy Food Through Healthy Eating.

Step 1 - Getting Started

Plan ahead. Revise your favorite recipes to make smaller portions with less fat and salt and more fibre. While you are at it, you may want to consider putting together a cookbook for your grandchildren to treasure!

Borrow cookbooks from the library, or buy one with lower fat choices that has recipes for one or two servings.

Be balanced! When planning your menus, choose from a variety of cereals, breads, other grains, vegetables, fruits, milk products and leaner meat, fish, poultry and legumes such as dried beans and lentils, every day.

Plan meals to suit your schedule. Perhaps you prefer your large meal at noon or a combination of small meals and snacks throughout the day. The pattern is not important as long as you eat a variety of foods to meet your nutritional needs every day.

Check weekly grocery specials for bargains and plan to buy lower priced items.

Step 2 - The Shopping Trip

For many seniors one of the biggest problems is getting to and from the grocery store. If this a problem for you, here are some ideas:

Go shopping with a friend or relative

Arrange for a volunteer to drive

Have the store deliver to you

Arrange for home delivered meals

Shop on seniors discount days or during the week when stores are less busy. Having the time to read labels and comparison shop will help you to choose the foods you want at the best price.

Take time to compare prices and brands. Save $ by buying larger quantities of some items and dividing them into smaller portions to freeze or split with a friend.

Ingredient lists and the "Nutrition Information" on packaged food can help you make healthier choices. Ingredients are listed in descending order of quantity. For example, if a beverage box lists sugar first, then it contains more sugar than anything else. The "Nutrition Information" on all packaged foods can be very helpful when making choices based on nutritional value. For example, in comparing the dietary fibre content of different cereals or breads.

Beware of certain claims on labels. For example, "CHOLESTEROL FREE" does not necessarily mean low in fat. LIGHT or LITE does not always mean that the product contains less fat or Calories. Sometimes "light" or "lite" describes the colour, taste or texture of a product.

Step 3 - Cooking Tips

Make the best use of your time by doubling the recipe and freezing the extra in serving sizes for another day.

Cut down on salt and try different herbs and spices to enhance the flavour of food.

To save time, try cooking foods in the microwave or use a double boiler to make two parts of a meal at the same time. For example, cook meat or fish in the bottom and a vegetable or pudding in the top.

If arthritis or another condition makes cooking difficult, you can adapt your cooking utensils to make mixing or preparing food easier. Check with your local medical supply stores to find out about the wide variety of modified kitchen tools and utensils available.

Step 4 - Bon Appetite

Good food deserves company. At times, loneliness or depression may make shopping, cooking and eating hard to enjoy. Here are a few ways to put the fun back into eating:

Atmosphere is important. Make meal time a pleasant time.

Take your meal out on the porch or sit near a window or listen to music or watch TV or read a book or go to the park for a picnic.

Share a potluck dinner with a friend.

Enjoy a dinner out in a restaurant or at a local senior’s community centre.

Start cooking together with some friends. Find a place where a few of you can meet to plan, shop and prepare several meals together. These meals can be taken home and frozen to be used when you don't feel like shopping or cooking.

Form a local gardening club. Growing food, working and sharing time together in the fresh air can make food more interesting, fun and delicious.

Join a cooking class. Share recipes and ideas.

The Last Bite!

If you need a special diet, contact a Registered Dietitian for more information. Make the most of your senior years by enjoying regular exercise, good food and friends. Take Charge!

Helpful Resources

In collaboration with the Senior Friendly™ Program, Dietitians of Canada has developed a series of 12 tip sheets to assist seniors with planning, shopping and preparing healthy meals.

Frequently Asked Questions

What Can I Do to Reduce My Risk of Osteoporosis?

Osteoporosis causes bones to become thinner so that they break easily. It is a silent disease because you often don't know you have it until you break or fracture a bone. Osteoporosis can occur at any time and at any age. Individuals who are 65 years or older, individuals with a family history of osteoporosis, and individuals with malabsorption syndromes, hypogonadism, or primary hyperthyroidism may be at a higher risk of developing osteoporosis. There are a number of choices you can make to reduce your risk of osteoporosis.

Eat Well!

To keep your bones strong, it’s most important to:

Follow Canada 's Food Guide to Healthy Eating.
Include good sources of calcium and vitamin D.
Eat a variety of protein-rich foods.
Limit your salt ('sodium' on food labels).
Limit your caffeine intake to 4 cups of coffee a day.

Get Calcium!

Bones need calcium for strength. Milk is one of the best sources of calcium and is an excellent source of vitamin D. The calcium goals are:

1300mg a day for healthy adolescents (ages 9-18 years)

1000mg a day for healthy adults (ages 19-50)

1200 mg - 1500mg of calcium a day for older adults, over the age of 50 years

Note that those at risk for osteoporosis should aim for the higher intake of calcium.

One glass of milk (250mL) contains about 300mg of calcium and is enriched with vitamin D. Yogurt and cheese are excellent sources of calcium, but do not contain vitamin D. For an added nutritional boost you can also add skim milk powder to beverages and baked goods.

Other non-dairy sources of calcium include broccoli, almonds, and canned salmon with bones, as well as calcium-fortified non-dairy beverages such as orange juice or soy and rice beverages. Non-dairy options for vitamin D include margarine, eggs, salmon, and sardines. Consult the FAQ "How much calcium do I need?" for more information on choosing calcium-rich foods.

People with lactose intolerance can have milk depending on their individual tolerance to lactose (a sugar in milk). One half cup with meals, three times per day seems to be well tolerated. Studies have shown that people with lactose intolerance who drink milk and other lactose-containing foods may improve their tolerance to lactose. Some people don't drink milk or eat yogurt or cheese because they are strict vegetarians, or have a milk allergy. These people can still get calcium and vitamin D from fortified plant-based drinks and calcium enriched beverages or supplements.

Get Vitamin D

Vitamin D helps you use calcium to build strong bones. Being in the sun for 15 minutes a day can help you meet your Vitamin D needs, but this won't work in the winter, with sunscreen, clothing, for older adults, and may not always be advisable. For young adults, two glasses of milk a day or a supplement is a simple way to meet this need. Older adults (those over the age of 50) may require a supplement to meet their vitamin D needs. Most '1-a-day' vitamin supplements provide 400 I.U. of vitamin D, which, when combined with a healthy diet, should provide sufficient vitamin D even to those aged 71 and above, who have the highest needs.

Eat a Variety of Protein Rich Foods!

It is important eat protein-rich foods in order to reduce your risk of osteoporosis. Insufficient protein can increase the risk. You may have heard that protein increases the risk of osteoporosis, but this appears to be a consideration only with very high protein intakes. The average person needs 2-3 servings of protein-rich foods per day. Here are some examples of protein-rich foods:

Legumes such as kidney beans, chickpeas, lentils (½ ½1/2 cup = 7g of protein)

Eggs (one egg = 6g of protein)

Cheese (1 ½ oz = 11g of protein)

Milk (1 cup = 8g of protein)

Poultry, beef, pork, or lamb (3oz = 26g of protein)

Follow Canada 's Food Guide to Healthy Eating to meet your nutrient needs. If you are worried about whether or not you are getting enough calcium, vitamin D, or protein contact a registered dietitian. A dietitian can give you personal guidance and consider your food preferences.

Get Active!

Physical activity is an important factor in preventing osteoporosis. Make physical activity a part of each day. Weight bearing and resistance exercises are the best for building strong healthy bones. These include:

Walking

Jogging

Dancing

Golfing

Low impact aerobics

Weight lifting

If you are just starting out begin with ten minutes per day. Gradually you can work up to 30-60 minutes per day. Physical activity can also help improve your balance, which reduces the risk of falling and breaking a bone.

It is never too late to make these lifestyle choices. Every little bit helps to build or maintain strong bones and reduce your risk of osteoporosis.

For more information about osteoporosis visit www.osteoporosis.ca

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