Post on 20-Aug-2019
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PREVENT | CONNECT | ENHANCE
NUTRITION
FOR VETERANS
HEALTHY EATING FOR
HEALTHY AGEING
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ACKNOWLEDGEMENTS
This manual was developed by Daniel So, as partial requirements for the Master of Nutrition and Dietetic Practice at Bond
University under the supervision of Tara Diversi, APD (National Dietetic Advisor, DVA), Peta Patterson, APD (Bond University)
and Dr Dianne Reidlinger, APD, RD (Bond University).
We would like to acknowledge and thank the Australian Government Department of Veterans’ Affairs in particular Jeff
Fairweather and Dimitri Batras for facilitating this project in and for providing feedback on the draft materials and assistance
throughout the project.
Copyright
© Commonwealth of Australia 2016
The Department of Veterans Affairs Healthy Eating for Healthy Ageing resource is released under the terms of the Creative Commons licence accessed through the following link: https://creativecommons.org/licenses/by/4.0/ This allows you to use the resource with acknowledgement, without payment, but only for non-commercial purposes and no adaptation or use in other works is permitted. Please read the Creative Commons Licence in full before downloading or otherwise making use of the Manual
If you do not agree to be bound by the Creative Commons Licence then you must not use this resource.
When using the resource you must attribute The Department of Veterans Affairs and any identified author in accordance with the terms of the Creative Commons Licence.
For further information contact:
Department of Veterans' Affairs
GPO Box 9998
Brisbane QLD 4001
1800 555 254
Last Updated 3 April 2018
Images: iStock
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PREFACE
This booklet is designed to provide general nutrition and healthy eating information to
Veterans within the Department of Veteran’s Affairs (DVA) community. This resource is
aligned with DVA’s ‘Social Health Strategy 2015 – 2023 for the Veteran and Ex-service
Community’. The booklet complements social health initiatives such as the Cooking for
One or Two program.
Vision
Improved quality of life for the veteran and ex-service
community, achieved through preventing illness where
possible, fostering social connectedness and enhancing health
and wellbeing.
About DVA’s ‘Health and Wellbeing’ activities
The Department of Veterans’ Affairs (DVA) provides support to current and former
serving members and their families and carers through a range of services and payments
These services are designed to assist you to manage your health and lifestyle and
support those you care for.
For more information, visit http://www.dva.gov.au/health-and-wellbeing or call 1800 555 254.
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INTRODUCTION
As you get older, eating healthily can be a challenge. Maintaining good eating
habits can become more difficult as bodies and therefore requirements change.
Changes to your body’s kilojoule (Calorie) and nutrient needs, sense of taste and
smell, dentition (teeth) and changes to your ability to access and prepare food can
be a normal part of getting older. These factors, whether they appear by
themselves or in combination, can make staying nourished trickier than it may
seem. Small changes to what or how you eat may result in big returns in terms of
your health.
This booklet aims to act as a practical guide to help you understand and navigate
through some of the barriers to healthy eating associated with ageing. It contains
information about:
How to achieve a healthy and nourishing diet.
How different food groups come together as part of a healthy diet.
How a healthy diet can contribute to health and wellbeing.
The role of ‘extras’ in your diet and vitamin supplements.
Dealing with some of ageing’s effects on nutrition.
Hydration.
Tips to get more out of shopping and cooking.
A sample meal plan.
For additional information or personalised nutrition care plans, please discuss with
your General Practitioner to be referred to an Accredited Practicing Dietitian.
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DIETARY GUIDANCE
This information, based on the Australian Dietary Guidelines
(www.eatforhealth.gov.au), shows the 5 core food groups and the number of
their servings you should aim for every day to maintain your health. The goal
of these recommendations is to achieve a healthy and nourishing diet –
providing enough energy and nutrients to meet your requirements2.
It’s important to note that these guidelines apply to all healthy Australians
and those with common health conditions such as being overweight.
However, they may not be appropriate to those living with medical
conditions that require more specific dietary requirements. If this is you,
please consult an Accredited Practicing Dietitian for advice.
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What does a healthy diet mean for you?
Following these recommendations and making healthy food choices
promotes health and wellbeing, with benefits such as:
Feeling better, mentally and physically.
Having more energy for daily activities.
Being more resistance to infection.
A reduced risk of developing certain health conditions.
Maintaining a healthy weight.
Improved quality of life1, 2.
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Men Women
51 - 70 70 + 51 - 70 70 +
Grain (cereal) foods
6 4½ 4 3
Vegetables
5½ 5 5 5
Fruit
2 2 2 2
Lean meats and poultry, fish, eggs,
tofu, nuts & seeds, and legumes/beans
2½ 2½ 2 2
Milk, yoghurt, cheese and/or alternatives
2½ 3½ 4 4
Dietary Recommendations for Older Adults (adapted from the Australian Dietary Guidelines)2.
How much do I need each day?
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Table adapted from the Australian Guide to Healthy Eating3.
Another way to look at these recommendations is the Australian Guide to
Health Eating plate 3 below. It helps visualise the proportion of food from
each food group that you should aim for each day.
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What is a serve of grain* (cereal) food? A standard serve is (500kJ) or:
1 slice (40g) bread ½ medium (40g) roll or flat bread
½ cup (75 - 120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
½ cup (120g) cooked porridge ⅔ cup (30g) wheat cereal flakes ¼ cup (30g) muesli
3 (35g) crispbreads 1 (60g) crumpet
1 small (35g) English muffin or scone
*Grain (cereal foods), mostly wholegrain and/or high cereal fibre varieties
Table adapted from the Australian Dietary Guidelines2.
What is a serve of vegetables? A standard serve is about 75g (100-350kJ) or:
½ cup cooked green or orange vegetables (e.g. broccoli, spinach, carrots or pumpkin
½ cup cooked, dried or canned beans, peas or lentils (preferably with no added salt)
1 cup green leafy or raw salad vegetables ½ cup sweet corn
½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
1 medium tomato
Table adapted from the Australian Dietary Guidelines2.
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What is a serve of fruit? A standard serve is about 150g (350kJ) or:
1 medium apple, banana, orange or pear 2 small apricots, kiwi fruits or plums
1 cup diced or canned fruit (no added sugar) Or only occasionally:
125 ml (½ cup)
fruit juice (no added sugar)
30g dried fruit (e.g. 4 dried apricot halves, 1½ tablespoons of sultanas)
Table adapted from the Australian Dietary Guidelines2.
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How much is a serve of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans? A standard serve is (500-600kJ):
65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw)
80g cooked lean poultry such as chicken or turkey (100g raw)
100g cooked fish fillet (about 115g raw) or one small can or fish
2 large (120g) eggs
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
170g tofu
30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*
*Only to be used occasionally as a substitute for other foods in the group. These foods provide similar amounts of energy to the other foods in the group, but contains less nutrients
Table adapted from the Australian Dietary Guidelines2.
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How much is a serve of milk, yoghurt, cheese and/or alternatives?
1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
½ cup (125ml) evaporated milk
2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
½ cup (120g) ricotta cheese ¾ cup (200g) yoghurt
1 cup (250ml) soy, rice or other cereal drink with at least 100mg of absorbed calcium per 100ml
If you do not eat any of the foods from this group, the following foods contain about the same amount of calcium as a serve of milk, yoghurt or cheese (they contain about the same amount of calcium, but may provide more energy)
100g almonds with skin 60g sardines, canned in water
½ cup (100g) canned pink salmon with bones
100g firm tofu (calcium levels may vary so check the label)
Table adapted from the Australian Dietary Guidelines2.
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EXTRAS
Some foods fall outside these core food groups. These foods are separated
into unsaturated spreads and oils, and discretionary choices2.
Unsaturated spreads & oils
Unsaturated spreads and oils, such as margarine spreads and olive oils
contain unsaturated fats and are high in energy. They can also add flavours
to foods, contain essential vitamins, and have a number of positive effects
on health2.
If you have been advised to gain weight, added unsaturated fats can be very
useful. Due to their high energy content, using a little can boost the energy
(KJ) content of your food without making you feel too full.
You can add olive oil on salad or vegetables, use a thicker spread on your
bread or top your meats with avocado.
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Discretionary choices
‘Discretionary choices’ or ‘extra choices’ are the other foods that fall outside
the recommendations. These foods include:
Most sweet biscuits.
Cakes.
Desserts and pastries.
Processed meats and sausages.
Ice-cream and other ice confections.
Chocolate and confectionary.
Savoury pies and pastries.
Commercial burgers and fried foods.
Potato chips, crisps and other fatty and/or salty snack foods.
Cream, butter and animal-based spreads.
Sugar-sweetened beverages.
Alcoholic drinks2.
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Discretionary food choices are high in energy, saturated fat, added sugars
and/or salt or alcohol2. Because these foods contribute to the enjoyment of
eating they can be included as part of a healthy diet in moderation.
For general health, a maximum of two serves of these discretionary choices
is recommended per day2. These serving sizes are smaller than you’d expect
– and a guide is provided on the next page.
If you are watching your weight or have health conditions like heart disease
or diabetes, one of the first stages to losing weight is reducing the number of
discretionary serves you eat per day.
If you have been advised to gain weight, it may be beneficial to
include more servings of discretionary choices in your diet.
A little goes a long way in terms of the energy these food
provide, and if you are struggling to maintain your weight, they
may be recommended for your health.
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What is a serve of discretionary food choices? A standard serve is discretionary choices provides about 500-600 kJ
2 scoops (75g) ice-cream 2 slices (50-60g) processed meats, salami or mettwurst
1½ thick or 2 thin (50-70g)
regular sausages
½ snack-size packet (30g)
salty crackers or crisps
2-3 (35g) sweet plain biscuits 1 (40g) donut
1 slice (40g) plain cake/small cake-type muffin 5-6 (40g) sugar confectionary/small lollies
1 tablespoon (20g) jam or honey ½ bar (25g) chocolate
2 tablespoons (40g) cream 1 tablespoon (20g) butter
1 can (375ml) soft drink ¼ pie or pastie
(60g) commercial meal pie or pastie (individual size)
12 (60g) fried hot chips
200ml wine (2 standard drinks; but note this is often 1 glass for many Australian wines)
60ml spirits (2 standard drinks) 600ml light beer (1½ standard drinks) 400ml standard beer (1½ standard drinks)
Table adapted from the Australian Dietary Guidelines2.
Think of discretionary foods as the ‘cherry on top’ of your normal
diet – they’re a little extra you have on top of your normal diet,
but shouldn’t be replacing the healthy food choices.
While they are a nice treat to have, it’s important to eat the
recommendations from the 5 core food groups so you are still
getting the nutrients you need.
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KEY NUTRIENTS
You may wonder what these recommendations are based on?
Foods from each food group are important and recommended in these
amounts because they are help us meet our need for quality nutrients.
Foods from each food group (and even inside each group) bring different
nutrients to your diet. Nutrients are very different – some are needed in
larger amounts than others, and each have their own specific role to play in
the body. As outlined earlier, even though the amount of kilojoules you need
may have decreased, your nutrient requirements have not – so it’s
important to make every mouthful as nutritious as possible.
The following table is a look at the nutrients most relevant to ageing.
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Nutrient Important for Food Sources Examples
Protein Maintaining muscle structure and strength
Best sources include lean meat, fish, poultry, eggs and milk products. Wholegrains, beans/legumes and nuts & seeds are also good sources.
Calcium
Maintaining strong bones, preventing osteoporosis, reducing the risk of fractures
Best sources are milk products (milk, yoghurt, cheese and calcium-fortified non-dairy drinks such as soy milk). Alternatives include tinned sardines and salmon, almonds and firm tofu.
Vitamin D Maintaining strong bones
Sunlight is a good source of vitamin D. Oily fish (e.g. salmon & tuna), eggs and Vitamin D-fortified foods such as margarines and milks are other good sources. Organ meats are also an excellent source.
Magnesium
Maintaining strong bones and heart function, as well as boosting immune function
Best sources are dark green leafy vegetables, beans/legumes, nuts & seeds, fish and wholegrains. Other sources include milk cheese and yoghurt. Organ meats are also an excellent source.
Potassium
Reducing blood pressure and maintaining strong bones
Fresh fruits and vegetable with minimal processing are the best sources (especially bananas and potatoes). Other good sources include nuts & seeds, beans/legumes, wholegrains, milk and yoghurt, and lean meats.
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Nutrient Important for Food Sources Examples
Zinc Boosting immune system
Best sources are seafood, meat, seeds and beans/legumes. Other sources include milk, yoghurt, and wholegrains.
Vitamin B12
Maintaining healthy nerve function and preventing anaemia
Vitamin B12 is only found in animal products (e.g. lean meat, fish, poultry, eggs and milk) and fortified soy products (e.g. soy milk).
Folate Preventing anaemia
Best sources include dark green leafy vegetables, dried beans/legumes, and fortified breads and cereals. Other sources include avocado and peanuts. Organ meats are also an excellent source.
Fibre
Maintaining healthy bowel function, preventing constipation and reducing cholesterol levels
Best sources of fibre are wholegrain breads & cereals, vegetables, beans/legumes, fruits, nuts & seeds
Omega-3 Oils
Reducing risk of heart disease, dementia and macular degeneration, can also improve rheumatoid arthritis symptoms
Best sources are oily fish (e.g. salmon, sardines, mackerel and tuna). Other plant-based sources include canola oil, flaxseed/linseed oil, chia seeds, walnuts and soybeans
Table adapted from NDSS “Healthy Eating for Older People” 8.
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Breakfast Boiled or poached
eggs on wholegrain toast
Mid-morning snack
Crackers with cheese and tomato slices, and a small
banana
Main meal
Meat, chicken or fish, assorted
vegetables and mashed potato
Afternoon snack A glass of milk &
piece of fruit
Light meal Baked beans on
toast, with a small garden salad
Supper
Tub of unsweetened
yoghurt and some berries
SAMPLE MENU PLAN
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AGEING & NUTRITION
Ageing can have a range of effects that can change how and what you eat.
Managing your changing needs
Your kilojoule and nutrient requirements can change as you age2.
Your kilojoule needs are based on many factors, including your age,
gender, weight, height, muscle tone, current health status, activity levels
and medical conditions.
When you are less active, your kilojoule requirements decrease. On the
other hand, some health and/or medical issues increase your kilojoule
needs. Just because you are not doing as much, your health condition may
mean that you need to eat more than needed previously.
A simple way to check if the amount of food you’re eating suits your
requirements is to check your weight regularly. Losing weight is not always
a normal part of ageing, and you may need to review your food intake.
Regardless of your energy needs, nutrient requirements do not decrease.
In fact, some nutrients are needed in even greater quantities as we get
older2.
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The key to managing these requirements is to eat a varied and well-
balanced diet, and then tweak the amount of food based on your kilojoule
needs.
You can control the types of nutrients we get from food by choosing what
type and quality of food you eat.
Certain foods are more nutritious than others.
For example, a juicy steak from the meat and alternatives food group is healthier
than a meat pie from the discretionary food group.
Different foods have different nutrients, so a diet that is varied will
provide a more comprehensive nutrient coverage.
For example, milk is rich in calcium but low in fibre, while wholegrain breads are
high in fibre but low in calcium – eating both foods will ensure you receive both
nutrients.
You have control over how many kilojoules you get by managing the
quantity of food we eat.
You can maintain our weight if the amount of food we’re eating is
similar to the amount our body needs
Too little will lead to weight loss, and too much will contribute to
weight gain
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Maintaining our weight is the ideal result – consistent weight
loss can lead to malnutrition, which can not only reduce
quality of life, but open the door to a whole range of ailments
and reduce your quality of life.
Malnutrition affects older Australians at a rate estimated to
be between 10% and 60%4, 5, 6. Negative outcomes associated
with malnutrition include:
Impaired immune function, leading to increased risk
infections and delayed recovery
Increased risk of osteoporosis, falls and fractures
Poor wound healing
Possible institutionalisation
Reduced mobility 4
You may have noticed that boxes such as these appear
throughout the booklet. These are designed to provide
general tips on maintaining weight and avoiding malnutrition.
If you and concerned about your nutrition or someone in
your family, for personalised care or advice, obtain a referral
to consult an Accredited Practicing Dietitian.
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Changes to taste & smell
You may experience some changes in taste or smell as you get older. These
changes may be associated with your health problems, the medications you
take, or be simply due to the deterioration of the senses. To compensate for
this, you may choose to add additional flavour enhancers to experience the
same tastes you are used to. If you have certain health conditions (such as
kidney disease or heart disease), it is best to use options other than salt to
flavour your meals, as too much salt can have negative effects on blood
pressure and the body’s water balance.
We recommend using citrus (lemon or lime), herbs and
spices such as pepper, garlic, ginger, turmeric, paprika,
fresh leaf herbs to bring out flavours – their wide range
will allow you to customise a variety of flavours!
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A guide to matching foods with flavours
Food Matching herbs & spices
Beef Bay leaf, marjoram, nutmeg, onion, pepper, sage or thyme
Lamb Curry powder, garlic, rosemary or mint
Pork Garlic, onion, sage, pepper or oregano
Chicken Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary,
sage, tarragon or thyme
Fish Curry powder, dill, dry mustard, marjoram, paprika or pepper
Carrots Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary or sage
Corn Cumin, curry powder, onion, paprika or parsley
Green Beans Dill, curry powder, marjoram, oregano, tarragon or thyme
Greens Onion or pepper
Potatoes Dill, garlic, onion, paprika, parsley or sage
Pumpkins Cloves, curry powder, marjoram, nutmeg, rosemary or sage
Tomatoes Basil, bay leaf, dill, marjoram, onion, oregano, parsley or pepper
Cucumbers chives, dill, garlic or vinegar
Peas green pepper, mint, fresh mushrooms, onion or parsley
Rice chives, green pepper, onion, paprika or parsley Table adapted from North Carolina State University’s “Cooking with Herbs and Spices” guide7.
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Difficulty chewing
If you have noticed changes to your ability to chew or swallow, it is important
to that you make an appointment with your GP for a referral to a Certified
Practising Speech Pathologist.
Difficulty with chewing can become problematic with age. Changes to
dentition can occur due to ill-fitting dentures or problems with your natural
teeth, and can make chewing certain foods such as nuts, fruits, meats and
crackers harder than it used to be.
Ways to work around this include opting for softer varieties of these foods, or
changing ways you prepare these foods so that their texture is more
amenable to your dentition. You can get more information from an
Accredited Practising Dietitian or Certified Practising Speech Pathologist.
Stewed fruit is a great alternative to
hard fruit if you are finding it harder
to chew.
Soft foods
Are described as naturally soft,
or processed (cooked or cut)
until soft
These foods can be chewed but
not necessarily bitten, and can
be easily broken up with a fork
Ideally, these foods should be
moist, or serve d with a sauce
or gravy to increase its
moisture10
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Soft Foods Examples Soft Variety Alternative to
Breads & Cereals
Soft sandwiches with very moist fillings (e.g. egg and
mayonnaise)
Dry or crust breads, bread with hard seeds or grains
Breakfast cereals soaked in milk
Cereals with nuts, seeds and dried fruit
Vegetables
Soft canned vegetables (e.g. peas)
Hard, stringy or fibrous vegetables (e.g. broccoli stalks)
Well cooked vegetables, served in small pieces, or
soft enough to be mashed/broken with a
fork
Fruits
Fresh, naturally soft fruit (e.g. ripe bananas)
Large/round fruit pieces
Stewed and canned fruits in small pieces
Dried fruit, seeds and fruit peel
Fruit juice
Meat & Alternative
Casseroles with small tender pieces of meat
Dry, tough, chewy or crispy meats
Moist fish Meats with gristle
Well cooked beans/legumes, so that
the outer shell is soft (e.g. baked beans)
Hard or fibrous beans/legumes
Eggs (all types except fried
Fried eggs
Soft tofu
Dairy
Yoghurts
Soft cheeses (e.g. ricotta or Camembert)
Table adapted from the Australian Standardised Labels and Definitions of Texture-Modified Foods & Thickened Fluids10.
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Appetite changes
Changes to appetite can have a big impact on your eating habits. A person’s
appetite is likely to decrease with age. Smaller appetites can restrict the
amount of food eaten, which can lead to missing out on important nutrients.
One way to work around smaller
appetites is to reduce the size of
your meals and by eating more
frequently.
Choosing more nutritious food
and snack options can help
maximise the amount of
nutrients you get at each meal. The humble glass of milk is an
excellent snack option!
These examples are packed with nutrients, as well as kilojoules:
Avocado on crackers: great source of unsaturated fats and folate
Cheese & crackers: high in calcium and protein
Baked Beans: good source of protein, potassium, zinc and fibre
Yoghurt: great source of protein, calcium, magnesium and zinc
Custard: good source of calcium
Nuts: a good source of protein, magnesium, potassium and fibre
Eggs: good source of protein, B12 and Vitamin D
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VITAMIN SUPPLEMENTS
Vitamins and minerals are essential for your body to stay healthy. A varied
diet which follows the Australian Dietary Guideline recommendations will
generally provide enough nutrients for healthy older Australians2. A general
lower dose multivitamin may provide a benefit to people whose diets are
restricted (i.e. on a special or medical diet) or lacking in variety. However,
taking vitamin and/or mineral supplements in lieu of eating a varied and
nutritious diet is not recommended.
Vitamin supplements (as well as herbal supplements) can also interfere with
certain medications. Because of these potential side-effects, you should
always tell your GP what you are taking.
Vitamins and minerals are best obtained
from food. Food, especially minimally
processed whole foods, contain a vast
array of nutrients and components that
work together. Substituting food for
supplements is not a good idea as a
general rule. For some people with certain
medical conditions or higher requirements,
a supplement may be necessary.
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HYDRATION
Water is essential for good health, but how much of it do you need?
Fluid requirements are highly individualised. Although dietary guidelines
recommend around 8 cups for women and 10 cups for men2, it’s a rough
guide. How much water you actually need changes based on how active you
are, muscle tone, age and health status.
Ageing can potentially dull your sense of thirst9, so drinking to thirst is no
longer the best option as you get older. The best way for you manage your
hydration is to check and troubleshoot it yourself – it’s simpler than it sounds,
and a guide is provided on the next page.
Hydration is important no matter the weather, even during the cooler winter
months when thirst isn’t as obvious.
All fluids contribute to your daily intake –
including teas, coffees, soups, milks and
sugary drinks. However, when it comes to
hydration, water is almost always the
best choice – it replaces the fluids you
lose without adding any extras.
If you have been advised to gain
weight, hydrating with soups, milks
and sugary drinks can help you get
a more energy throughout the day.
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Checking your hydration
A simple way for you to check and troubleshoot your hydration is to check
your urine colour.
Clear to pale yellow
Indicates you are well hydrated
Transparent to light yellow
Is normal, and indicates ideal hydration status
Pale honey, slightly transparent Indicates normal hydration, but you may need to rehydrate soon
Slightly cloudy yellow
Indicates your body needs more water
Darker yellow or amber Not a healthy colour – your body
needs more water
Orange-ish yellow and darker Indicates severe dehydration – contacting your GP is advised
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SHOPPING
These shopping tips may help turn your next grocery trip into a more efficient
and nutritious journey!
Creating a shopping list and pre-planning your meals for the week can
lead to a more efficient shopping experience, and reduce the likelihood
of missing key ingredients.
Shopping with a friend or relative can turn it into a social event, and
help with issues.
Consider participating in a guided supermarket tour
They can provide valuable information to help you turn your
shopping experience into a more productive and nutritious one;
giving you the confidence to make good food choices
If supermarket accessibility or transport is a worry, check if your local
store offers home delivery services.
Bulk-buying and storing freezable (i.e. bread or meat) and non-
perishable foods (i.e. tinned varieties) can create a stockpile at home,
giving you a readily available supply if you get sick or if you have trouble
accessing food stores.
Shop online to make sure you buy everything you need. This can also
make it easy to have someone else pick it up for you.
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COOKING
You may find these hints helpful in preparing tasty and nourishing meals.
Keep cooking straightforward. Simple and nutritious doesn’t need to be
complicated or time-consuming.
If you’re not confident with cooking:
Check with your local Ex-Service Organisation to see if they are
offering a Cooking for One or Two program
Opt for simple meal tactics such as a ‘meat and three-veg’
approach, serving ready-made meat products with boiled or
mashed potatoes and steamed or boiled vegetables (e.g. carrots
or broccoli).
Ask a friend or relative for cooking advice, or turn it into group
activity and prepare meals to share.
Cook in a big batch and separate them in single portions, leaving them
available for another time.
See light snacks as opportunities to have a nutritious light meal, such as
opting for baked beans, a yoghurt, or soup with wholegrain toast.
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Cooking for One or Two
This program is a DVA initiative designed for veterans to improve cooking
skills, discuss nutrition and engage socially. It’s a group program, where over
five sessions, the group cooks a delicious, easy, quick and nourishing two
course meal, including a main and dessert, before enjoying the meal together.
The program is not just a cooking demonstration, but provides an opportunity
for participants to develop their cooking skills in a supportive environment.
For more information about the program, and details on how to
sign up, visit the “Cooking for 1 or 2” website at:
http://www.dva.gov.au/about-dva/publications/health-
publications/cooking-one-or-two-programme
If you need assistance with shopping and/or cooking, call 1800 200 422
or go to the My Aged Care website at: www.myagedcare.gov.au.
If you are not confident, or have difficult cooking, consider contacting
meal delivery services such as Meals on Wheels:
Meals from Meals on Wheels are designed to be eaten in a single
sitting. Try not to split the meals (i.e. half at lunch and half at
dinner), as this may not provide all the nutrition you need.
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DIRECTORY
Dietitians Association of Australia (DAA): www.daa.asn.au 1800 812 942
DVA Cooking for 1 & 2: www.dva.gov.au/about-dva/publications/health-
publications/cooking-one-or-two-programme
DVA Health and Wellbeing: www.dva.gov.au/health-and-wellbeing
DVA: www.dva.gov.au/
Eat for Health (Australian Dietary Guidelines): www.eatforhealth.gov.au/
Meals on Wheels (National Directory): www.mealsonwheels.org.au/find-us/
My Aged Care: www.myagedcare.gov.au
Queensland Meals on Wheels: www.qmow.org/ 1300 90 97 90
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REFERENCES
1. National Health and Medical Research Council. (2013). Eat for Health Educator Guide Information for
nutrition educators. Retrieved 04/04/2016 from:
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