Thrifty Foods

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Healthy & Active Living for Seniors

Healthy eating and active living is important regardless of age. The same key nutrition recommendations hold true at any age; eat plenty of whole grains, vegetables and fruit, calcium-containing foods and beverages, and lean meats and meat alternatives. A healthy lifestyle will help you to feel good and have the energy to do the things that you enjoy.

Maintaining independence is key to enjoying your senior years. The best way to keep your independence is to take care of yourself - in other words, be physically active and eat well. Sound simple? It is.read on!

Taking Care of Your Bones

Although the onset of osteoporosis can strike at any age, our risk for loss of bone density increases as we get older. The key parts to bone health are:

* As we age, our skin becomes less able to manufacture vitamin D. Decreased blood levels of vitamin D results in decreased absorption of calcium. Unless adequate sources of vitamin D are included in the diet, bone density (strength) can be lost.

Activity

In addition to weight bearing exercise, endurance and flexibility exercises (those that are continuous and those that including stretching and bending, respectively), are important. Endurance and flexibility exercises promote heart and lung health, help to prevent injury and assist in improving balance and posture. For more information on physical activity, visit the Health Canada website.

Vitamin B12

As we age, our body's ability to absorb vitamin B12 decreases. Ask a dietitian to rate your diet history, or consult your physician to obtain a blood test, to find out if you're already getting enough vitamin B12 from food sources. Although supplements are not a remedy to fixing a poor diet, taking multivitamin and mineral supplements that contain vitamin B12 can provide added assurance. Talk to a health professional to see if a supplement is right for you.

Go Easy on Your Heart

Protect your heart by:

  • Choosing heart healthy fats
  • Choosing fibre rich foods that can help stabilize blood sugars and decrease blood cholesterol
  • Eating antioxidant rich foods
  • Being active in your own way everyday

Encouraging Your Appetite

At times, medications, dental troubles or eating alone can affect appetite. To make matters worse, taste buds become less sensitive as we age, meaning that some foods just won't taste the same as they used to.

Try some of the following tricks to tempt your appetite:

  • Use spices and herbs to add flavour to your food without adding salt
  • Start your meal with a hot drink or cup of soup
  • Eat frequently
  • Take a walk before a meal
  • If you usually eat alone, eat with a friend or turn the radio or TV on for company
  • Take your meal or snack with you to a social gathering or a nearby park
  • Try dressing up your meal using nice plates

Avoiding "Tea and Toast" Syndrome

Not that there is anything wrong with tea or toast, but alone they will not provide the nutrition needed to keep you feeling good and being active. If you are only eating small amounts make sure that they contain the most nutrition possible! Some easy to prepare good choices are:

  • Instant hot cereals, whole grain rolls and muffins
  • Fresh, frozen or canned fruits and vegetables - sweet potatoes, frozen peas and corn, bananas, prunes (dried plums) and canned peaches are excellent choices
  • 2% milk or fortified soy beverage (for drinking and making soups or puddings), cheese for snacking or putting in sauces, yogurt, and cottage cheese
  • Beans and lentils (can be added to soups to boast nutritional value), eggs, and canned fish)

Cooking and Shopping for One or Two

Consider these ideas:

  • Revise your favourite recipes to make smaller portions
  • Borrow cookbooks from the library that specialize in recipes for one or two people
  • Made too much food? Freeze leftovers to enjoy later in the week
  • Go shopping with a friend if transportation is difficult for you
  • Visit the deli section of your local Thrifty Foods store for quick meal ideas
  • Ask a Sendial volunteer to help you pick up what you need

For more information on health for seniors visit the Canadian Health Network website.

Have questions?

Dietitians are a trusted source for nutrition information. For answers to nutrition questions contact Dial-A-Dietitian at 1-800-667-3438.