When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
Smoothies are frequently marketed as a weight loss tool.
Research suggests they may be effective for this purpose as long as they’re not causing you to exceed your daily calorie needs.
While some people find smoothies an easy way to monitor food portions and stay on top of their weight loss goals, others may not feel as full when they drink their calories rather than eating them.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
This presentation was given to RA\'s at North Central College and included numerous tips on nutrition and ways to eat healthy while away at university.
When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
Smoothies are frequently marketed as a weight loss tool.
Research suggests they may be effective for this purpose as long as they’re not causing you to exceed your daily calorie needs.
While some people find smoothies an easy way to monitor food portions and stay on top of their weight loss goals, others may not feel as full when they drink their calories rather than eating them.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
This presentation was given to RA\'s at North Central College and included numerous tips on nutrition and ways to eat healthy while away at university.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
Eat Right, Grow Strong, Nutrition for Young Children from
http://www.makemegenius.com/ppt-presentation-kids/food-nutrition-healthy-diet-free-powerpoint
this shows a 7 day meal plan for loosing weight, want to skip the disgusting foods? well in this article also includes a link to buy pills that are proven to make you loose over 60 pounds in under 8 weeks.
'My Healthy Recipe Book' is a recipe book which was included as part of the take-home kit with the intention for parents and their child to be able to try out various healthy yet simple recipes, so as to incorporate healthy eating in their lives.
High and low phosphorus foods | houstonkidneyclinic.com
Phosphorus is a mineral found in bones. Along
with calcium, phosphorus helps build strong, healthy
bones, and keeps other parts of your body healthy
Do you want to lose weight, manage your diabetes, lower cholesterol, lower your blood pressure and feel full of energy? This book will show you why it is important to lower sugars in your diet and teach you exactly how you can achieve this. You will learn to identify the pitfalls in modern foods and how to go on and apply this to your everyday life.
Foods High in Potassium Content | houstonkidneyclinic.com
Too much potassium can make your heart stop beating, & too little potassium
can also be dangerous. It is important to follow your diet recommendations for
potassium, and never skip or shorten a dialysis treatment.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
Eat Right, Grow Strong, Nutrition for Young Children from
http://www.makemegenius.com/ppt-presentation-kids/food-nutrition-healthy-diet-free-powerpoint
this shows a 7 day meal plan for loosing weight, want to skip the disgusting foods? well in this article also includes a link to buy pills that are proven to make you loose over 60 pounds in under 8 weeks.
'My Healthy Recipe Book' is a recipe book which was included as part of the take-home kit with the intention for parents and their child to be able to try out various healthy yet simple recipes, so as to incorporate healthy eating in their lives.
High and low phosphorus foods | houstonkidneyclinic.com
Phosphorus is a mineral found in bones. Along
with calcium, phosphorus helps build strong, healthy
bones, and keeps other parts of your body healthy
Do you want to lose weight, manage your diabetes, lower cholesterol, lower your blood pressure and feel full of energy? This book will show you why it is important to lower sugars in your diet and teach you exactly how you can achieve this. You will learn to identify the pitfalls in modern foods and how to go on and apply this to your everyday life.
Foods High in Potassium Content | houstonkidneyclinic.com
Too much potassium can make your heart stop beating, & too little potassium
can also be dangerous. It is important to follow your diet recommendations for
potassium, and never skip or shorten a dialysis treatment.
MyPlate PlanFind your Healthy Eating StyleUnited States simisterchristen
MyPlate Plan
Find your Healthy Eating Style
United States Department of Agriculture
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
3 cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
Vegetables
3 cups
Move to low-fat or
fat-free milk or yogurt
Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.
Dairy
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
Fruits
6 1/2 ounces
Vary your protein
routine
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products, eggs,
and lean meats and poultry.
Protein
8 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
Grains
Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.
Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.
Food Group Amounts for 2,400 Calories a Day
Limit
Food group targets for a 2,400 calorie* pattern are:
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.
3 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.
8 ounce equivalents
1 ounce of grains counts as
• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.
6 1/2 ounce equivalents
1 ounce of protein counts as
• 1 ounce lean meat, poultry, or seafood; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• 1/4 cup cooked beans or peas; or
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; or
• 1 cup yogurt; or
• 1 cup fortified soy beverage; or
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at le ...
What healthy breakfast can i eat to lose weightDiechen
breakfast is a crucial meal for weight loss and maintaining overall health. There are plenty of healthy breakfast options to choose from that can aid in weight loss, such as high protein foods like eggs and Greek yogurt, fiber-rich foods such as leafy foods, and sound fats like avocado and nuts. Low-calorie options such as berries and oatmeal, as well as nutrient-dense foods like quinoa and chia seeds, are also great choices for a healthy breakfast. However, it's important to avoid processed and high-sugar foods, refined carbohydrates, and high-fat options. Skipping breakfast can negatively impact weight loss efforts and metabolism, so it's important to make it a priority. Incorporating exercise into your morning routine and practicing mindful eating can also aid in weight loss and overall health. Ultimately, choosing a balanced and enjoyable breakfast can set the tone for a healthy and productive day.
Many people are tired of sacrificing their favorite food and unable to find extra time for a workout. We all know how difficult it is to reduce weight by controlling food habits and exercises.
There are many such ways to involve yourself in different everyday activities, eat anything you want and still lose weight.
Visit the article given below to know about some smart ways to lose weight without sacrificing your lifestyle.
https://www.icliniq.com/articles/fitness/smart-ways-to-lose-weight
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
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Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
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MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
1. This guide is for older adults.
Find tips and ideas to make healthy
eating easy and enjoyable!
Remember, it is never too late to
start eating well!
What’s inside:
Is weight gain a concern?
Are you losing weight?
Oops... I forgot to eat breakfast.
How is your appetite ?
Eat your veggies... and fruit!
Bone up on calcium!
What about protein?
Troubles swallowing, biting
or chewing?
Are you eating alone?
Drink water often!
How to get the best nutrition
for your money.
Tips to make grocery
shopping easier.
Healthy Recipes.
Older Adults
A guide to
healthy eating for
Good nutrition is important
at any age. Eating well
helps you feel your best
each day. Healthy eating
will help to prevent or
manage heart disease,
diabetes, osteoporosis and
some cancers.
2. 2 A guide to healthy eating for Older Adults
Vegetables
Rice
Pasta
Potatoes
Meat, Fish,
Poultry, Legumes,
Nuts and Seeds,
Eggs
Fast weight loss is not healthy. When you lose weight quickly you
can lose muscle and this can affect your health.
Remember that adults come in a variety of sizes and shapes!
Canada’s Food Guide www.healthcanada.gc.ca/
foodguide provides good advice on what foods to
choose and how much you need to eat to be
healthy.
Try to eat at least the minimum number of
servings from all four foods groups each day:
• Grain Products (6 - 7 servings)
• Vegetables and Fruit (7 servings)
• Milk and Alternatives (3 servings)
• Meat and Alternatives (2 - 3 servings)
Follow Canada’s Food Guide for the
correct serving size.
• Eat regularly. Include three meals each day. If you
are hungry add a small snack in between meals.
• Limit high fat and high sugar foods.
• Eat your meals slowly and enjoy each bite.
• Choose fruit instead of fruit juice.
• Eat when you are hungry. Stop when you are full.
You don’t need to finish all the food on your plate.
• Use the plate method to help you plan your meals.
Is weight gain a concern?
Maintaining a healthy weight is important as you age.
Instead of dieting to lose weight, it’s better to make wise
food choices, watch your portion sizes and be active.
Quick and Healthy
Snack Ideas (Aim for
two snacks per day)
Unsweetened
Applesauce
Low fat popcorn
Lower fat cheese and
crackers
Fruit – fresh or canned
in own juices
Hard-cooked boiled eggs
Hot or cold cereal
Frozen yogurt with
berries
Milk and oatmeal cookie
Yogurt and fruit
Toast and peanut butter
Canned soups
(low sodium)
Trail mix – nuts and fruit
Veggies and dip
3. A guide to healthy eating for Older Adults 3
If you have lost weight, especially without trying
speak with your doctor.
Are you losing weight?
It is natural for your weight to change from
day to day. However, sometimes older adults
lose weight quickly and without trying.
Sunny Orange Banana
Milk Shake
¾ cup vanilla yogurt
2 tbsp skim milk or soy
protein powder
1 banana
½ cup of orange juice
In a blender, combine all
ingredients and blend until
smooth.
Tip: To get your omega 3 fats,
add flax seed oil to your shake.
Here are some tips
to help stop unwanted weight loss.
• Eat smaller amounts of foods more often.
Try eating every 2-3 hours.
• Eat more food when your appetite is best.
• Have a snack before bed at night. Try cheese and
crackers or yogurt.
• Eat your favourite healthy food any time of the day.
• Use milkshakes, smoothies or meal replacements
(Ensure®
, Boost®
, Resource 2.0®
) as snacks.
• Make every bite count! Fill up on high calorie
healthy choices.
• Avoid smoking. It lowers appetite and limits taste.
Add These Foods To these Foods
3.25% milk or Cream soups, hot/cold cereal, milkshakes,
skim milk powder pudding, scrambled eggs, pancakes
Cream Pudding, custard
Yogurt, kefir Fruit, milkshakes, cake
Soft margarine, vegetable oils Scrambled eggs, sandwiches, mashed vegetables
like olive oil or canola (squash, potatoes, yams), rice, barley, stews or soups
Hard cheese or cheese sauce Scrambled eggs, sandwiches, potatoes, vegetables
Nuts (cashews, walnuts, pecans, Hot/cold cereal, yogurt, ice cream, toast, pancakes,
peanuts), sunflower seeds, salad, or as a snack
peanut butter or dried fruit
Jam, sugar, syrup, honey Bread, crackers, cereal
Tuna, salmon Salads, scrambled eggs, crackers or toast
4. 4 A guide to healthy eating for Older Adults
• Eat at regular times every day.
• Plan your meals and snacks ahead of time.
• If you don’t feel like cooking replace a meal with 2 or 3
easy snacks.
• Meals don’t have to be complex or require cooking.
Have toast with peanut butter, fruit and a glass of milk.
• Aim for at least 3 food groups for your meals.
• Pack healthy snacks to take with you when you are away from home.
How is your appetite?
If you live alone, sitting down to eat a
meal by yourself can be hard.
You may not feel like making meals for just yourself.
Food may not interest you and may not taste as good.
Here are some ideas to help increase your appetite:
• Choose a comfortable place to eat.
• Exercise or take a walk before meals.
• Add flavour to your food by adding herbs and spices.
• Eat meals with family and friends, if possible.
• Try a new recipe.
• Join a cooking club or community kitchen.
• Ask your health care provider if your medications
are causing appetite or taste problems.
Oops… I forgot to eat breakfast
Skipping a meal, especially breakfast, will make it
hard to get all the nutrients you need each day.
5. A guide to healthy eating for Older Adults 5
Fruit and vegetables taste great and contain lots of vitamins,
minerals and fibre. Choose dark green or brightly coloured
vegetables and fruit more often.
Eat your veggies... and fruit!
Strive to eat at least 7 servings of fruit and
vegetables each day. This may seem like a lot of
food, but a serving is smaller than you think!
Some easy ways to add fruit and vegetables to your
daily food choices:
• Add berries or sliced bananas on top of cereal.
• Add a green salad to your lunch.
• Grab an apple for an afternoon snack.
• Have two vegetables with dinner.
• Keep cut and ready-to-eat vegetables in the fridge.
• Add veggies to pizza, omelettes, pasta sauce and soups.
• Use frozen or low sodium canned vegetables.
• Add frozen fruit to yogurt. They are just as healthy
as fresh!
• Your community may offer a locally grown fruit and
vegetable box. For example try the “Good Food Box.”
www.foodshare.net/train13.htm. Fresh produce is
available at an affordable cost. Call your local Health
Unit for more information.
Tips to increase the calcium in your diet:
• Sprinkle grated cheese on sandwiches,
salads and vegetables.
• Eat other calcium-rich foods – white, navy
or baked beans, almonds, sesame seeds,
broccoli and figs.
• Add fortified soy milk, milk or skim milk
powder instead of water to prepare cream
soups, hot cereals, mixes or stews.
Aim for about 1200 mg of Calcium
and 800 IU of Vitamin D each day if
you are over 70 years of age.
If you do not get enough milk products
or calcium-rich foods, speak to your
health care provider. You may want to
take a supplement. Everyone over the
age of 50 should take a daily Vitamin
D supplement of 400 IU.
Bone up on calcium!
Milk and Alternatives contain calcium, Vitamin D and
other nutrients that are important for strong bones.
Examples of one serving
of fruit or vegetables:
1 medium sized fruit
½ cup of fruit or
cooked vegetables
1 cup salad
½ cup fruit juice
6. 6 A guide to healthy eating for Older Adults
You don’t always need meat, fish or poultry to meet your protein needs.
Try other foods that are good sources of protein such as nuts, legumes,
eggs or tofu. They are quick and easy and make great snacks!
Try to eat 2-3 servings of protein rich foods per day.
What about protein?
Meat, poultry, fish, eggs, legumes such as beans,
peas and lentils, tofu, nuts and seeds are excellent
sources of protein, iron and B vitamins.
Got Gas?
Legumes sometimes get a bad reputation! Here are some
ways to still enjoy these nutritious foods, with less gas.
• Rinse canned legumes well under cold water.
• Change water several times if soaking dried legumes.
• Start slow. Gradually increase the amount of beans,
peas and lentils that you eat.
• Drink lots of fluid.
Easy ways to add protein-rich foods to your diet!
• Cook many servings of meats at once. You can freeze
the extras and then the meat is ready to reheat when
you need it.
• Use beans, peas or lentils or tofu in salads, soups or
pasta sauce.
• Nuts or seeds make great snacks! Add them to muffins,
salads and yogurt. Chopping or grinding nuts will make
them easier to chew.
• Spread peanut or almond butter on toast, crackers or
apple slices.
• Add canned fish, or an egg to salads, soups or pasta.
One serving is:
• 75 g (2 ½ oz) of meat,
fish or poultry. This is
about the size of a deck
of cards.
• 60 mL (¼ cup) nuts or
seeds
• 2 large eggs
• ½ can of salmon or tuna
• 175 mL (¾ cup) cooked
legumes or tofu
7. Soft Food Ideas
Grain Products Soft fresh breads, mashed or boiled potatoes, pasta,
rice, barley, quinoa, oatmeal or cream of wheat
Meats and Alternatives Canned fish, ground beef, chicken or pork, lamb,
canned beans, peas or lentils, eggs, tofu
Milk and Alternatives Yogurt, kefir, pudding, ice cream, tapioca, custard
Vegetables and Fruit Well cooked vegetables, canned fruit in own juices,
100% fruit or vegetable juice, apple sauce and other
pureed fruits
Foods from two or Shepard’s pie, perogies, spaghetti
more food groups with sauce, chili, hearty soups, dal
Try these Food Textures
Texture Food example
Blended or pureed liquid Smooth, creamy soups, applesauce, puddings
(runs off spoon slowly)
Soft foods and thick Custards, yogurts, mashed potatoes, turnips, squash,
liquids (pudding-like) yams, smooth cooked cereals
Semi-solid foods Soft fruit, pasta, pureed entrees, scrambled eggs,
(firm but not tough) tofu, ground meats
Solid Food (firm, but not hard) Soft cooked vegetables, soft fruit, diced meat, toast
A guide to healthy eating for Older Adults 7
Symptoms of swallowing problems are
coughing and choking when you eat or
drink. Talk to a doctor if you have trouble
with swallowing.
If you have problems with your teeth,
gums or dentures see your dentist.
If you find chewing difficult, choose foods
that are softer to eat or change the way
you prepare foods.
Troubles swallowing, biting
or chewing?
If you have trouble swallowing you may not
want to eat very much or may avoid foods
that you find hard to swallow.
Here are some tips to make
foods easier to swallow, bite
or chew.
• Thicker liquids are sometimes
easier to swallow.
• Chop, mash or puree foods.
Use a fork, blender or food
processor.
• Add gravy or sauce to help
soften and moisten food.
• Try different food textures to
see what suits you best.
8. 8 A guide to healthy eating for Older Adults
Are you eating alone?
When you eat alone, it can sometimes be hard
to stay motivated about cooking meals.
Try these tips to help you to stay interested in eating.
• Have a nice place to eat. Set a table with flowers
and a place mat.
• Take your meal outside, watch TV, put the radio on
or read a book.
• Enjoy dinner in a restaurant, or take-out.
• Consider taking Meals on Wheels a few times a week or more.
• Share a potluck dinner with friends.
• Join a collective kitchen or share cooking with friends.
• Exchange recipes with others.
• Join a seniors dining club.
• Check your local senior centres; many serve weekly meals.
Cooking feels like a chore!
You might find that making meals is a challenge. Perhaps,
it is hard for you to use utensils or stand for a long time.
With a little bit of planning you can enjoy a variety of foods.
• Collect simple recipes that use only a few ingredients
and are fast to make.
• Prepare foods when you have the most energy.
Chop vegetables in the morning for later use.
• Cook meals ahead of time.
• Find healthier frozen, ready-to-eat dinners. Look for those
with lower sodium and fat. Aim to get at least 10 or more
grams of protein from these dinners.
• Buy bagged salads or pre-chopped vegetables.
• If you have trouble using kitchen utensils speak to your doc-
tor. Your doctor can refer you to an Occupational Therapist.
• Consider moving to a place where meals are
prepared/provided for you.
• Have some of your meals delivered.
Drink water often!
Many older people do not
drink enough fluids. As we
age, our sense of thirst
declines. We need to
drink whether or not we
feel thirsty. Drinking
fluids may help to prevent
constipation.
• Try to drink 9-12 cups
of fluid each day. This
includes water, milk,
juice, soup, coffee/tea.
• Keep a bottle or glass
of water nearby.
• Have a cup of tea or
coffee in the afternoon.
• Drink a glass of water
when you wake up.
• Have a glass of milk,
100% juice or water
with your meals.
9. A guide to healthy eating for Older Adults 9
Here are some tips to help you eat well on a budget.
Eating well is vital to your health.
How to get the best nutrition
for your money!
If you are on a tight budget, with a little planning,
you can buy a variety of healthy foods and still
control what you spend.
Tips to make grocery
shopping easier
Do you find it hard to get to the grocery store?
Is it a challenge to shop by yourself?
Or get your groceries home?
Before you go:
• Make a list of groceries you need.
• Find a shopping buddy. Share large food items
with them.
Transportation:
• Order your groceries by phone and have them
delivered.
• Look into community services that offer rides
to the grocery store.
• Share a taxi with a friend and split the cost.
At the store:
• Shop when the store is not as busy.
• Read labels to be sure you are getting what
you want.
• Don’t forget your glasses!
Find out if your local church, legion or recreation
centre offers low cost, hot meals.
Best buys for each
food group
Vegetables and Fruit
• Frozen vegetables
• Fresh fruit/vegetables
in season
• Staples like carrots,
potatoes, oranges,
bananas
Meat & Alternatives
• Dried or canned beans,
peas or lentils
• Canned fish
• Less expensive cuts of
meat, such as stewing,
blade or flank, or pork
shoulder.
• Eggs
• Tofu
Grain Products
• Dry pasta
• Parboiled or brown rice
• Hot cereals like oatmeal,
cornmeal or creamed
wheat
Milk & Alternatives
• Powdered milk
• Store brand cheese
and yogurt
14. 14 A guide to healthy eating for Older Adults
Visit Dietitians of Canada at www.dietitians.ca/Your-Health
A-Z … search under S for Seniors.
Visit EatRight Ontario at www.eatrightontario.ca.
Search under popular topics Seniors Nutrition.
Visit Nutri-eSCREEN at www.eatrightontario.ca/escreen
if you are an older adult. Use this questionnaire to learn more about
your eating habits. Find out how well you are doing with daily food
choices that help you stay healthy and active, and where you can
improve.
Talk to a Registered Dietitian for free
EatRight Ontario provides free healthy eating advice from
Registered Dietitians to residents of Ontario.
Call 1-877-510-510-2 or visit www.eatrightontario.ca,
twitter.com/EatRightOntario or
facebook.com/EatRightOntario
Contact your local Health Unit to find more nutrition
information:
• Other handouts on healthy eating, food budgeting, label reading
and other health related information
• Contacts for local dietitians in the community, who can offer
further support
• Nutrition workshops or seminars
• Good Food Box information — produce at a low price
Need More Nutrition Information?