Health
Seniors - EatWell for Good Health
Chad Collins,B,Sc., R.D.
When you were a child, youwere encouraged to eat balanced meals. If you raised a familyof your own, you probably urged your children to do the same.
Nutrition is important throughall life stages--from childhood through late adulthood. As youage, a balanced and varied eating pattern remains important, butyour nutritional needs change. This is especially true if youtake medications that may impact your appetite and vitamin andmineral needs. Also, the risks for nutrition-related diseasessuch as heart disease, the bone disease osteoporosis, and diabetesincrease as you age.
Eating for good health:North Americans are living longer, so good nutrition and regularphysical activity through the years is key to good health. Eatingsmart means including a variety of foods each day. Foods providethe energy, protein, vitamins, minerals, fibre, and water youneed for good health.
Breakfast really matters:start the day with the most important meal breakfast. Breakfasthelps fuel the brain and body with the energy it needs. Try abowl of fortified cereal with skim milk.
Fortified cereal providesvitamins, such as folate and the B vitamins, and minerals, suchas iron. Milk provides protein, B vitamins, and minerals suchas calcium, phosphorus, and magnesium. And the fibre in cerealshelps keep your digestive system working regularly. Read the NutritionlFacts to find cereals and other foods that contain fibre. Anothereasy breakfast choice is a cup of low-fat yoghurt mixed with pre-sweetenedor low-fat granola and fresh fruit slices.
Tips for the lunch bunch:choose flavourful sandwich breads that contain fibre, such asmulti-grain, whole-wheat, bran, or oats. Include lean turkey orroast beef, lettuce and tomato, or other vegetables, such as cucumber,red peppers, or carrots, for taste and crunch.
Pair your sandwich witha cup of vegetable or lentil soup. Carrots, potatoes, and spinachprovide a variety of vitamins and minerals, and lentils containfolate and fibre.
Making dinner a winner:for a quick meal, bake or broil poultry or fish with a light coatingof crushed high-fibre cereal and chicken broth. Dip chicken orfish in broth and then coat with cereal before baking or broiling.Round out your meal with rice and beans and a fruit salad. Foranother winning dinner, toss cooked pasta with a package of cookedfrozen vegetables.
Top with your favouritemarinara sauce and a sprinkle of Parmesan cheese. Add a mixedgreen salad with vinaigrette dressing and you have a delicious,flavourful, and easy meal.
Healthful snack facts: addfresh or canned fruit to low-fat ice cream or frozen yoghurt witha sprinkle of low-fat granola. Have a bowl of pre-sweetened cerealwith milk or try muffin for a tasty snack with a glass of low-fatmilk or juice.
Chad Collins
Nutrix Ltd.