Senior Friendly Ideas for Healthy...

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1 Planning Meals: Using Canada’s Food Guide to Healthy Eating 2 Planning Meals: Variety and Balance 3 Planning Meals: Fibre Facts 4 Planning Meals: The Fat Challenge 5 Shopping for One or Two: Planning 6 Shopping for One or Two: On a Budget 7 Cooking for One or Two: Meal Preparation Made Easy 8 Cooking for One or Two: Easy Meals to Make 9 Cooking for One or Two: Creative Use of Leftovers 10 Cooking for One or Two: Ready-Made Meals 11 Cooking for One or Two: Emergency Food Shelf 12 Cooking for One or Two: Eating Alone Senior Friendly Ideas for Healthy Eating

Transcript of Senior Friendly Ideas for Healthy...

Page 1: Senior Friendly Ideas for Healthy Eatingcarechat.ca/.../2012/04/Senior-Friendly-Ideas-for-Healthy-Eating.pdf · Senior Friendly Ideas for Healthy Eating 1.) The following suggestions

1 Planning Meals: Using Canada’s Food Guide to Healthy Eating

2 Planning Meals: Variety and Balance

3 Planning Meals: Fibre Facts

4 Planning Meals: The Fat Challenge

5 Shopping for One or Two: Planning

6 Shopping for One or Two: On a Budget

7 Cooking for One or Two: Meal Preparation Made Easy

8 Cooking for One or Two: Easy Meals to Make

9 Cooking for One or Two: Creative Use of Leftovers

10 Cooking for One or Two: Ready-Made Meals

11 Cooking for One or Two: Emergency Food Shelf

12 Cooking for One or Two: Eating Alone

SeniorFriendlyIdeas forHealthyEating

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Senior Friendly Ideas for Healthy Eating

Good nutrition is important at any age. Eating well will help you feel yourbest every day and may even prevent heart disease, osteoporosis, diabetesand some cancers.

Aging itself affects nutrition. As you get older, you need fewer calories andthe same amount, or even more, of certain vitamins and minerals. Planningmeals to provide all the required nutrients in fewer calories can be achallenge.

The key to healthy eating is planning your food choices and meals usingCanada’s Food Guide to Healthy Eating. That way you will be eating a varietyof foods and making choices that are higher in fibre and lower in fat moreoften. Most special diets for diseases or conditions such as heart disease,diabetes, osteoporosis and high blood pressure start with healthy eating asrecommended in Canada’s Food Guide to Healthy Eating.

Planning Meals

R Start by planning for three meals each day; if you like, include one tothree snacks. Skipping any meal, but especially skipping breakfast,will make it difficult to get all the nutrients you need each day.

R Choose foods from at least three of the four food groups at each meal.

R Make sure that you eat at least the minimum amount of servings fromeach food group every day. You can eat more depending on yourappetite, age, size, activity level and gender. A registered dietitiancan help you plan a diet that will meet your individual needs.

R Plan your meals around grain products and vegetables and fruits.These two food groups should cover about 2/3 of your plate.

R Eat a variety of foods every day to ensure that you are getting all thenutrients you need.

R Choose lower fat and higher fibre foods from each food group moreoften.

R Keep a written list of menu items to refer to when you are out ofideas. Swap menu ideas with friends to add even more variety.

Planning Meals usingCanada’s Food Guide to Healthy Eating

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Grain Products5 to 12 servings per dayGrains provide you with energy aswell as fibre and some importantvitamins.

Examples of one serving R 1 slice bread or ½ bun. R 30 grams cold cereal (about 1

cup depending on type ofcereal - see label).

R ¾ cup hot cereal. R ½ cup pasta or rice.

Vegetables andFruit5 to 10 servings perdayChoose dark green, brightyellow and orange

vegetables and fruit more often asthey contain the most nutrients. Tryspinach, broccoli, carrots, squash,oranges, cantaloupe and peaches.

Examples of one servingR 1 medium sized piece of fruit or

vegetable (e.g. apple, banana,carrot).

R ½ cup fresh, frozen or cannedfruit or vegetables.

R 1 cup leafy vegetables.R ½ cup fruit or vegetable juice.

Milk Products2 to 4 servings per dayMilk products contain calcium andvitamin D, important for keepingyour bones healthy. Choose lower fatmilk products more often. Examples of one servingR 1 cup skim, 1%, 2% or

whole milk.R 2 slices cheese.R 3/4 cup yogurt.

Meat and Alternatives2 to 3 servings per dayMeat and alternatives are importantsources of protein, iron and Bvitamins and are key for good muscletone and immunity. Choose leanmeats, fish and poultry, andalternatives such as beans, lentils andpeas more often.

Examples of one servingR 2 to 3 ounces meat, fish or

poultry (about the size of a deckof cards).

R 1/3 to 2/3 can of salmon ortuna.

R ½ to 1 cup cooked beans suchas pork and beans, kidneybeans, lentils.

R 1 egg.R 2 tablespoons peanut butter.

Other foodsSome foods don’t fit into the four foodgroups. These include cream, butter,margarine, salad dressings, jam,sugar, honey, candies, herbs,seasonings and condiments as well ashigh fat and/or salty snack foods suchas potato chips. Also in this group arebeverages, including water, coffee,tea, soft drinks and alcohol. Thesefoods can add variety and interest toyour meals and snacks, but mostshould be used in moderation.

Fluids are essential to life, yetmany seniors do not drinkenough. As we age, our sense ofthirst declines so we need todrink regularly whether we feelthirsty or not. Aim for six to eight

glasses of fluids each day includingwater, juice, milk, soup, herbal teaand decaffeinated coffee and/or tea.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 2

Planning Meals: Variety and Balance

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Senior Friendly Ideas for Healthy Eating

Planning Meals: Variety and Balance

A healthy diet is essential to feeling well and enjoying life to the fullest. Recentsurveys show that most seniors do not eat enough grain products, milk productsand vegetables and fruits. Eating too little of those foods can leave you tired,more prone to illness and perhaps even at increased risk of heart disease, cancer,diabetes and osteoporosis.

Eating well starts with following Canada’s Food Guide to Healthy Eating. (SeeSenior Friendly Ideas for Healthy Eating 1.) The following suggestions also canhelp you eat a varied and balanced diet that is lower in fat and higher in fibre.

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1. Enjoy a variety of nutritiousfoods

Be adventurous. Try somethingnew each month, whether it is anew fruit, vegetable or grainproduct. Who knows—you mayfind a new favourite.

2. Eat more grain products toprovide energy and fibre

R Have a bowl of cooked cerealor high fibre ready-to-eatcereal for a meal or snack.

R Enjoy a muffin for a snack, orwith cheese and a fruit for amini meal.

R Try brown rice in casserolesand soups.

R Eat whole grain bread/buns/bagels/muffins, whole wheatpastas and brown or wild rice.

R Try other grains such asbulgur, quinoa or couscous.

R For information on fibre, seeSenior Friendly Ideas forHealthy Eating 3.

3. Eat more vegetables and fruitsfor a powerful punch ofnutrients

R Start your daywith 100% juice.

R Keep a package of frozenberries in your freezer tosprinkle on your cereal.

R Start lunch off with tomato orvegetable soup, a salad or someraw vegetables.

R Make a vegetable stir-fry. Addsome grated cheese and blackbeans, and you have an instantsupper.

R Toss a handful of frozenvegetables (or leftovers) intosoups and casseroles.

R Craving candy? Try some driedfruit.

R Have fresh, canned or frozenfruit for a snack or dessert.

R Enjoy a baked apple or fruitcrisp.

R Take advantage of seasonalspecials. Buy strawberries,peaches, pears and asparaguswhen they are in season.

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4. Eat more dairy products and othercalcium rich foods to keep boneshealthyR Use grated cheese on salads,

casseroles or soups.R Add milk instead of water to canned

soup.R Drink a glass of skim or one per cent

milk as a bedtime snack.R Add skim milk powder to sauces,

soups, casseroles and omelettes.R Melt cheese on toast for a change

from butter and jam.R Try pudding, custard or yogurt for

dessert.R Make a “latte” by mixing half a cup

of coffee with half a cup of warmedmilk.

R Have a salmon or sardine sandwich,or add fish to salads.

R Add a can of beans or lentils to soups and casseroles.R Sprinkle almonds on salads,

casseroles and puddings.

5. Choose leaner meats and lowerfat products

R Choose lean cuts of meat, such asround, flank and loin. Enjoy poultry,fish and seafood more often.

R Trim all visible fat from meats beforecooking. Remove skin from poultry.

R Enjoy a meatless meal by havingbaked beans, peas, lentils or eggs atleast once a week.

R Cut down on butter, margarine,dressing and sauces, and chooselower fat varieties.

R Use a non-stick frying pan, adding ateaspoon of oil if necessary.

R For tips on reducing fat in your diet,see Healthy Eating for Seniors 4.

6. Use salt, caffeine and alcoholin moderationR Try using pepper and other

herbs rather than salt.R Cook without adding salt.R Choose “lower in salt”

products.R Eat fewer canned foods,

crackers, processed meats andother packaged products.

R Drink no more than four cupsof coffee a day.

R Alternate cups of coffee withcups of hot water or milk.Perhaps what you really like issomething hot to drink.

R Try decaffeinated teas andcoffees or, better yet, fruitjuice or cold water.

R Limit your alcohol to no morethan one drink a day.

7. Keep active to help buildstronger muscles and bones andto sleep better, feel better, eatbetter and maintain a healthyweight.R Go for a walk or join a mall-

walking club.R Take the bus; you usually have

to walk a bit at both ends.R Garden! Grow flowers and

vegetables.R Join an exercise program for

seniors, such as aquasize.R Dance, stretch, golf…do what

you enjoy—try something new.R For a copy of Canada’s

Physical Activity Guide forOlder Adults, phone 1-888-334-9769 (toll free).

For more nutrition information contact your localhealth unit, health centre or hospital.

Or visit www.dietitians.ca

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Senior Friendly Ideas for Healthy Eating

Planning Meals: Fibre Facts

Dietary fibre is the part of plant material that humans cannot digest. The fibreis found in foods such as nuts, seeds, legumes (dry beans, peas and lentils),fruits, vegetables and whole grain breads and cereals.

A diet high in fibre, along with exercise and regular eating habits, will help youmaintain healthy bowels. Fibre helps prevent constipation by adding bulk andabsorbing water, thus softening the stool. High fibre diets may also helpprevent and treat a variety of diseases and conditions, including heart disease,cancer, diabetes and obesity.

Follow Canada’s Food Guide to Healthy Eating to choose foods that are higherin fibre. Small changes can add up to a big difference in your fibre intake. (Formore information on using Canada’s Food Guide, pick up a copy of SeniorFriendly Ideas for Healthy Eating 1.)

R Whole grain breads, e.g. 100 per cent whole wheat,cracked wheat, multigrain or dark rye bread.

R Whole grain cereals, e.g. oatmeal, cracked wheat,shredded wheat, oatbran, granola, or any cerealcontaining bran.

R Whole grain crackers, muffins and cookies, e.g. wholewheat, rye or graham crackers, bran muffins, cornmealmuffins, oatmeal cookies, fig newtons, date squares.

R Brown or wild rice, barley, bulgur, wheat germ.

R Whole wheat macaroni or spaghetti.

R Fresh, frozen, canned or dried fruits and vegetables,especially those with edible seeds or skins, e.g. potatoeswith skin, broccoli, corn, peas, raspberries, strawberries,blueberries, pears, apples, prunes, dates, figs, driedapricots or raisins.

R Cooked dried peas, beans and lentils, e.g. kidney beans,soybeans, black beans, chick peas, yellow or split peas.

R Nuts and seeds, e.g. peanuts, almonds, cashews, flax.

R Although not a source of fibre, milk products are animportant part of a healthy diet.

Best sources of fibre

Grain products

Vegetables andfruits

Meats andalternatives

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Milk products

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High fibre menu ideasSupper

R Baked beans or chili.

R Casseroles with added beans,lentils, barley and vegetables anda handful of raw bran.

R Baked potato in skin, or brown orwild rice.

R Meat loaf or meatballswith added raw bran.

Tips for Staying Regular

R Eat regular meals and snacks.

R Increase your fibre gradually, tominimize stomach bloating andgas. Your body will adapt to ahigher fibre diet and any bloatingor gas that you experience willdisappear.

R Drink at least eight glasses offluids each day. Fluids includewater, juice, milk, soup, herbalteas, decaffeinated coffee or tea.

R Exercise regularly. Even a short,daily walk is a good idea.

R Avoid laxatives unless your doctorhas prescribed them. Laxativeoverdose may cause a lazy bowelthat worsens constipation.

Breakfast

R High fibre cereals such as brancereals, shredded wheat, cookedoatmeal, etc. or a scoop of highfibre cereal mixed with one of yourfavourites.

R Cereals topped with raisins, flaxseeds, sliced banana or a handfulof frozen or fresh blueberries.

R Whole wheat toast withpeanut butter.

R Whole fruit instead of juice.

R Stewed prunes.

R Pancakes made with whole wheatflour and added flax seed.

Lunch

R Hearty soups made with driedpeas, beans, lentils or barley (e.g.split pea, minestrone).

R Sandwichesmade with wholewheat, multigrain ordark rye bread.

R Green saladsprinkled with

sunflower seeds, almonds oradditional fruits or vegetables suchas shredded carrot, slicedcucumber, oranges, strawberries.

R Salads such as marinated bean,spinach or carrot and raisin salad.

R Muffins made with whole wheatflour and added raisins, figs ordates.

Adapted from Calgary Regional Health Authority, Mistahia Health Region, Edmonton Board of Health.

For more nutrition information contact yourlocal health unit, health centre or hospital.

Or visit www.dietitians.ca

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Senior Friendly Ideas for Healthy Eating

Planning Meals: The Fat Challenge

Advice about fat can be very confusing, especially since the recommendedtypes and amounts of fat seem to change constantly. What is not in dispute isthis: fat is an essential part of the diet. While it is good to moderate theamount you eat, fat should not be eliminated. Fat provides energy, suppliesessential nutrients such as vitamins A, D, E and K and is an important part ofall body cells.

Adding to the confusion is the fact that the many types of fat can have distincteffects on health. Some fats are known to increase risk for developing certaindiseases such as heart disease and cancers, while others may actuallydecrease the risk. Canada’s Food Guide to Healthy Eating recommendschoosing a balanced diet and eating a variety of foods in moderation. The sameguidelines apply to fat: Choose a variety and enjoy each in moderation. (Formore information on Canada’s Food Guide, pick up a copy of Senior FriendlyIdeas for Healthy Eating 1.)

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Ideas for moderating fat by followingCanada’s Food Guide to Healthy Eating

Grain products

R Eat more whole grainbreads, pastas, rice andcereals, which are all verylow in fat.

R Monitor sauces and spreads.l Spread butter or margarine

thinly.l Use jam on toast instead of

butter or margarine.l Add tomato-based sauces to

pasta, with a sprinkling ofgrated cheese.

R Limit higher fat foods such asdoughnuts, commercial muffinsand croissants.

R Read labels and choose lowerfat varieties of crackers andcookies, such as saltines,melba toast, fig newtons,gingersnaps.

R When baking, reducethe amount of fat in arecipe, e.g. by addingapplesauce or low fatsour cream for half thefat.

Vegetables and fruits

R Eat more vegetables and fruits,which are all naturally low in fat.

R Use a dash of lemon or herbs onvegetables instead of butter ormargarine.

R Use “lower fat” varieties of saladand mayonnaise dressings.

R Make your own salad dressing bymixing a tablespoon of vinegar (orflavoured vinegar) with a teaspoonof olive oil.

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Milk products

R Choose lower fat milks such asskim, one or two per cent.

R Use yogurt or low fat sour creaminstead of sour cream.

R Look for lower fat varieties ofcheese, cream cheeses and sourcream. Choose sherbet, frozenyogurt or ice milk instead of icecream.

R Use milk or evaporated milk incoffee and tea instead of cream.

Meats and alternatives

R Eat fish once or twice a week.

R Have a meatless meal at leastonce a week. Enjoy baked beans,an omelette or a vegetable stir-frywith chickpeas.

R Replace half of the meat incasseroles with cooked driedbeans, peas and lentils or barleyand some extra vegetables.

R Eat smaller portions of meat. Havetwo to three ounces (60 to 90grams) of cooked meat (the sizeof a deck of cards).

R Choose lean cuts of meat: sirloin,beef round and rump; pork legroasts, tenderloin and ham; whiteskinless poultry. Trim off all visiblefat before cooking.

R For luncheon meats, choose ham,pastrami, corn beef, beef, chickenor turkey breast and canned fishmore often. Bologna, salami,wieners, sausages and baconare high in fat and should beeaten less often and inmoderation.

R Bake, broil, grill, poach, roast orbraise meats instead of frying.Baste with wine, lemon juice orbroth.

Other foods

R Limit high fat snack foods suchas potato chips, nachos andchocolates. Choose pretzels andunbuttered popcorn instead.

R Choose olive or canola oils forcooking or salad dressing.

Other tips

R All foods can be part of ahealthy diet. Balance higher fatfoods with lower fatones. If you have ahamburger and friesfor lunch, forexample, choose avegetable and chickpea stir-fryover rice for supper.

R Eat regular meals and snacks.

R Look for and use “lower fat”versions of your usual products.Lower fat products still containcalories and should be eaten inmoderation. If you don’t like thelower fat varieties, enjoy theregular products in smalleramounts, less often.

R Use a non-stick fryingpan, adding a teaspoonof oil if necessary.

R Buy a cookbook with lowfat recipes, or borrow onefrom the library or a friend.

R Use herbs and spices ratherthan rich sauces to add flavourto food.

For more nutrition information contact yourlocal health unit, health centre or hospital.

Or visit www.dietitians.ca

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Senior Friendly Ideas for Healthy Eating

Shopping for One or Two: Planning

Shopping for one or two people can be a challenge, but careful planningmakes it easier. The following suggestions will simplify your trips to the storeand save money at the same time.

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At home

R Make a shopping listand keep it handy soyou can add to it assupplies run low.

R Plan what you will beeating for the week, usingCanada’s Food Guide to HealthyEating. Think about how youwill use leftovers. (See SeniorFriendly Ideas for HealthyEating 9.)

R Look for advertisements innewspapers and flyers. You maywant to change your menu totake advantage of good buys.

R Keep a list of prices for foodsyou usually buy and check itagainst advertised specials. Theprice in the flyer may not reallybe a sale price.

R Organize your shopping list inthe same way that the store islaid out, to save time andenergy while shopping.

R Find any coupons that matchyour shopping list. Use couponsto buy only the foods that youwant and need. Try not to buysomething just to use thecoupon.

R Eat before you go, so you are nottempted by impulse buying.

R If you can’t get to the storeyourself, check whether yourgrocer offers a delivery service.Or contact a local senior centre,which may know volunteerdrivers.

R Arrange to shop with a friend.You can share the taxi fare andsome of the larger grocery items.

R Take your list, your coupons andglasses or magnifying glasses toread labels and prices. You mightalso want a calculator for figuringout whichitems arebetter buys.

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At the store

R Shop when the store is not asbusy, so employees will have timeto help with items that are hard toreach or lift and so you cancomparison shop in peace.

R Take advantage of discount daysfor seniors, offered by somegrocery stores.

R Stick to your list, but also beflexible enough to allow for in-store bargains.

R Compare prices between brands.Store brands are often cheaper.

R Check the “unit price” such as theprice per ounce (gram) or perpound (kilogram). Most grocerystores display unit prices on shelflabels above or below the item.Bigger sizes are not always thebest buy.

R Buy the size that is the mosteconomical and convenient foryou. Smaller portions are availablefor a variety of foods (soup, fruits,vegetables, baked beans, stews,pudding, yogurt, cheese) and maybe worth the extra cost if you canavoid throwing any away.

R If the larger size is less expensivebut more than you can use, sharethe extra with a friend.

R Sometimes convenience is worththe extra cost. Buy a supply ofeasy to prepare or ready-madefoods for the days you don’t feellike cooking or are ill. Frozendinners, canned chili and stew canbecome complete meals wheneaten with a roll, milk and fruit.

R Bulk bins allow you to buyexactly as much as you want ofsuch staples as flour, sugar,mixes, rice, beans, dried fruits,nuts, cereals, pastas and herbs.Bulk items are usually cheaper,but not always. Check unit pricesto be sure.

R The grade or quality of a productis determined by looks, not bynutritional value. If appearancedoesn’t matter to you, savemoney by buying lower grade,such as Utility Grade or Grade Bchickens and Canada Choicefruits and vegetables.

R Read labels to be sure you aregetting what you want. Checkthe ingredients, listed indescending order by quantity,with the main ingredient listedfirst.

R Check the “best before” date tomake sure the food won’t spoilbefore you can eat it.

R Beware of products with “shelftalkers” sticking out from theshelf or displayed at the end ofan aisle. These products may not

be on sale.

R Watch the cashregister screenduring check out.Mistakes are made.

R When the storeis not busy, ask cashiers to ringyour groceries through moreslowly so that you can check forcorrect pricing.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 6

Shopping for One or Two: On a Budget

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Senior Friendly Ideas for Healthy Eating

Grain products

R To maintain freshness, keepbread in the freezer, wellwrapped. Remove one or moreslices at a time as needed.

R Stock up when pasta is onsale; it can be stored forseveral years if left unopenedin a dark place.

R Buy plain ready-to-eat cerealsrather than themore expensivepre-sweetenedvarieties, and

add your own sugar or fruit ifdesired.

R Muffin and cookie mixes aremore expensive than bakingfrom scratch but cheaper thanstore-bought baked goods.

R Inexpensive buys:l Whole wheat or enriched

bread;l Parboiled or brown rice;l Enriched macaroni,

spaghetti, noodles;l Hot cereals, plain ready-to-

eat cereals.

Shopping for One or Two: On a Budgetwith Canada’s Food Guide to Healthy Eating

Using Canada’s Food Guide to Healthy Eating will help you meet the challengeof shopping on a budget for one or two people. It is possible to buy a variety offoods in small amounts without spending a lot of money. Listed below are tipsto help you eat well and reduce your grocery bill.

Remember to buy the size or amount that you can use; sometimes smallerquantities or individual serving sizes are cheaper if it means there is no waste.Smaller servings may also allow you to enjoy more variety.

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Vegetables and fruit

R Buy fresh fruit andvegetables in season:l Winter - oranges,

grapefruit, bananas,potatoes, turnips, onions, carrots;

l Spring - strawberries, rhubarb,lettuce, beet greens, spinach;

l Summer - cherries, melons,berries, peaches, most saladvegetables including tomatoes,corn, beans;

l Fall - apples, pears, plums,grapes, cabbage, broccoli, beets,cauliflower, squash.

R Buy only three pieces of each kind offruit: one ripe, one medium and onegreen. Eat the ripe one right awayand use the others as they ripen.

R Look for Canada Choice canned fruitsand vegetables, which are just asnutritious as Canada Fancy and varyonly in appearance.

R Buy frozen vegetables without addedsauces and seasonings. They’re agreat buy, and you can use the exactamount you need. Compare thedifferent styles; some cost more thanothers. For example, broccoli spearscost more than chopped broccoli.

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R Inexpensive buys:l Cabbage, carrots, potatoes,

turnips, onions, oranges,bananas, apples;

l Frozen orange juice;l Fresh produce in season;l Canned tomatoes.

Milk products

R Buy plain yogurt and add yourown fresh or frozen fruit.

R Use lower fat (skim and one percent) milks, which are cheaperthan higher fat milks (two per centand whole).

R Mix skim milk powder with waterand use alone or with an equalamount of regular milk. Add tosoups, gravies, casseroles,sauces, puddings, baked goods,scrambled eggs or drink as abeverage.

R Inexpensive buys:l Skim milk powder;l Mild or medium cheddar

cheese, cottage cheese;l Plain yogurt.

Meat and alternatives

R Buy only as much meat as youneed. Two or three

servings of meat, fish,poultry or meatalternatives a day is

sufficient. A serving istwo to three ounces (60 –

90 grams) of cooked meat, or thesize of a deck of cards.

R Save money by buying cannedlight tuna and pink salmon, whichcost less than other varieties.

R If you have freezer space, buylarger packages when meat is onsale. At home, immediately dividethe meat into individual servings,rewrap in saran wrap and freezerbags, label and date packages.

R Arrange to share a larger packagewith a friend. Ask your grocer tobreak open packages of wrappedmeats and divide them intosmaller quantities.

R Use less meat in casseroles, soup,stir-fries and spaghetti sauce andadd more vegetables, pasta, riceor beans instead.

R Have one or two meatless mealsa week. Try scrambled or hardcooked egg, omelette, bakedbeans, peanut butter sandwiches.

R Inexpensive buys:l Less tender meat such as

blade, chuck, flank, round,stewing meat (cook in liquidto make tender), groundbeef;

l Whole poultry, Grade B orutility grade, chicken legs;

l Eggs;l Dried or canned beans,

lentils, peas, peanut butter;l Liver and organ meats;l Pork butt, loin or rib, pork

chops;l Canned fish.

Other foods

R Limit purchase of high energy,low nutrient foods such as softdrinks, chocolate, chips and othersnack foods. These are expensiveand don’t provide the vitaminsand minerals necessary for ahealthy diet.

For more nutrition information contact yourlocal health unit, health centre or hospital.

Or visit www.dietitians.ca

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Senior Friendly Ideas for Healthy Eating

Cooking for One or Two:Meal Preparation Made Easy

Planning and preparing meals for one or two can be a challenge, particularly ifyou are used to cooking for a large family or have never cooked at all. Cookingfor one or two doesn’t mean sacrificing nutrition or eating the same thing fivedays in a row. There are lots of options; with a little planning, you can enjoy avariety of foods every day!

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Getting started

R Plan your menu using Canada’sFood Guide to Healthy Eating.For more information, refer toSenior Friendly Ideas forHealthy Eating 1.

R Find recipes that serve one ortwo, or revise your favouriterecipes to make smallerportions. Cut recipes in half.

R Borrow or buy cookbooks thatfeature small portions at yourlibrary or bookstore.(Suggestions listed on theother side.)

R Collect simple recipes that usefew ingredients and are fast tomake.

R Equip yourself with small pots,ovenproof dishes and mini loafpans, to cook smallerquantities and make cleanupeasier.

R When cutting up vegetables,chop two times what you needso you have some ready to tossinto a soup or salad.

R Use a slow cooker or microwavefor ease and to save time.

R Share the cooking with a friend.It’s faster—and more enjoyable.

R Exchange frozen portions withfriends.

R If making a larger recipe onyour own, divide the food intoportions, eat one portionimmediately and freeze the rest.Casseroles, soups, stews,vegetable pies and meat loafsfreeze well. Store in containers,freezer bags or aluminium trayssaved from frozen foods. Labelpackages, noting both contentsand date. The nutritional valueof frozen foods will decline intwo to three months, so don’tfreeze more than you can eat inthat time.

R An envelope dinner is easy tomake and clean up. Put ahamburger patty, chicken pieceor pork chop in aluminium foilwith carrots and turnip orpotato. Sprinkle with onion soupmix, wrap and bake.

Time and energy saving ideas

R Prepare meals when you havethe most energy; perhaps thatmeans eating your main meal atnoon.

R Use a blender, chopper or foodprocessor if you have one.

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R Make one-pot meals such ascreamed tuna with peas,hamburger stew, stir-fries orshepherds pie.

R Try a no-cook meal such as apeanut butter sandwich, cannedfruit and milk pudding, or a saladwith tuna and cheese.

R Plan for leftovers. For example,boil three potatoes with skins.l Eat one with low fat sour

cream and chives.l Use one to make a potato-

cheese casserole for the oventhe next day.

l Slice the other into a coveredbowl and pour pickle juiceover top, for use in a salad.The pickled potato will keepseveral days in therefrigerator.

R Meals don’t have to be a majorundertaking. Mini meals andsnacks from the four food groupscan meet your nutrient needs.Try quick, nourishing foods suchas cheddar cheese, cottagecheese, eggs, canned meats andfish, peanut butter, hearty soups,canned beans, yogurt, puddingand fruit or vegetable juice.

R Take advantage of convenienceitems such as frozen vegetables,precut fresh vegetables andprepared salad packages, as wellas grocery deli fare such as coldmeat, cheese, barbecue chicken,salad and pizza.

R Muffin, biscuit and pudding mixescan often be made easily and insmall amounts.

R Keep frozen or canned entréesand soups on hand, such asmeat pies, chicken fingers,breaded fish, canned chili andstew. To make a complete meal,add a whole grain roll, milk andfresh fruit or vegetables.

R If you have difficulty handlingequipment due to arthritis orother conditions, see yourphysician or health unit/centre,who can refer you to anoccupational therapist for help.

R For more ideas, see other pagesin the Cooking for One or Twoseries:l Easy Meals to Makel Creative Use of Leftoversl Ready-Made Meals

Suggestedcookbooks

You’ll find these andother cookbooks oncooking for one or twoat many bookstores and libraries.

R Good Food for One – EasyRecipes for Today’s Busy Singlesby Margo Oliver. Self-CounselPress, North Vancouver, 1990.About $10.

R Healthy Cooking for Two (or JustYou) by Frances Price. RosedalePress, 1995. About $22.

R Frugal Feasts. 101 Quick andEasy Single Serving Meals fromAround the World by M.Spilsbury Ross. DoubledayCanada Ltd., 1996. About $10.

R Solo Chef by B.J. Wylie. Mac-Millan Canada, 1997. About $23.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 8

Cooking for One or Two: Easy Meals to Make

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Senior Friendly Ideas for Healthy Eating

Cooking for One or Two: Easy Meals to Make

Can’t think of anything to eat? The following easy meals use ingredients youprobably have on hand. When looking for quick ideas, don’t limit yourchoices by thinking that certain foods can be enjoyed only at certainmealtimes. For example, breakfast foods work for lunch or supper, too.

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Breakfast

R Scrambled eggs, toast, orangejuice.

R Pancakes, applesauce, milk.

R Pancakes/waffles, yogurt,fruit.

R Pancakes, sausages, fruitsalad.

R Cereal, milk, fruit.

R French toast, fruit salad, milk.

Lunch

R Peanut butter and bananasandwich, milk.

R Beans on toast, tomato slices,milk.

R Macaroni and cheese dinner(add tuna and frozen or leftoverpeas).

R Tuna melt: mix tuna, celery,mayonnaise and shreddedcheese, spread on buns andmelt in oven.

R Corn chowder soup (can ofcreamed corn, milk, dicedpotato), liverwurst on crackers.

R Yogurt,cantaloupeslice, muffin.

R Fruit milkshake,muffin.

R Bananas and milk in bowl, branmuffin.

R Cheese omelette, whole wheattoast, tossed salad.

R Vegetable soup, cheese andcrackers, pudding.

R Chicken or turkey slices, tomatoslices and lettuce on whole wheatbread, milk.

R Cottage cheese, fruit salad, branmuffin.

R Broiled open face cheese andtomato sandwich, baked apple.

R Salad with chopped egg, coldmeat or grated cheese, bun,yogurt.

R Egg salad sandwich, carrotsticks, milk.

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Supper

R Hamburger casserole (hamburger,stewed tomatoes, onion, rice).

R One-pot casserole. Put thesetogether, and bake:l One part meat or poultry;l Two parts vegetables (e.g.

peas, carrots, tomatoes orcelery);

l Two parts rice, macaroni ornoodles;

l Sauce to moisten (e.g. white orcheese sauce, canned creamsoup, tomato sauce).

R Cod or other fish baked withmushroom soup, potato, peas.

R Beef stew (stewing beef, broth,potatoes, carrots), bun, milk.

R Tuna casserole (tuna, mushroomsoup, frozen peas) on toast, rice.

R Meatballs, potatoes, peas, milk.R Perogies, sausage, cabbage, milk.

R Spaghetti noodles, tomato ormeat sauce, green salad, milk.

R Meat loaf baked in muffin tins(ground beef, chopped onion,spices) baked potato, mixedvegetables, pudding.

R Chicken or tuna divan (cookedchicken, broccoli, mushroomsoup), milk.

R Salmon chowder (salmon,creamed corn and evaporatedmilk), bun.

R Meatless chili (kidney beans,tomato sauce, chili powder) onrice, banana.

R Chili, whole-wheat bun, carrotsticks, yogurt.

R Beef liver and onions, boiledpotatoes, carrot sticks, pudding.

R Stir-fries (any fresh or frozenvegetables with small pieces ofchicken, beef, pork or peanuts,soy sauce) on rice or noodles,milk.

Fact sheet adapted from Leduc-Strathcona and Mount View Health Units.

Simply SoupThis soup is so easy to make you almost don’t need a recipe. Look in yourpantry and refrigerator and see what you have. Create your own favourite!R 16 ounce can of whole tomatoes with juice;R ¾ to 1 cup of cooked rice, pasta, beans, peas or lentils (use leftovers);R 1 cup of chopped fresh, canned, frozen or leftover vegetables,

e.g. cabbage, spinach, peas, carrots, corn, onions, potatoes, squash;R Leftover meat or poultry (optional);R Favourite herbs, such as parsley, garlic, oregano, basil;R Black pepper to taste.

Put tomatoes and cooked rice/pasta or beans in a large pot. Bring thesoup to a boil and then reduce to a simmer. Break up tomatoes, add theother ingredients and simmer 30 minutes. Add watery vegetables suchas spinach or zucchini last, since they cook very quickly. Enjoy with wholewheat bread or bun, milk, fruit.

Reprinted from To Your Health! Adventure of the Solo Diner.Website http://www.mdch.state.mi.us/mass/Health/Issue2.html

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 9

Cooking for One or Two: Creative Use of Leftovers

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Senior Friendly Ideas for Healthy Eating

Cooking for One or Two:Creative Use of Leftovers

Planning for leftovers can make meal preparation easier, reduce food wasteand form the basis of many economical, time saving meals.

Leftovers can spoil quickly, so take care to preserve nutrients and keep thefood safe to eat. Immediately place leftovers in covered containers in therefrigerator and use within two or three days. Leftovers can also be frozenand used within two or three months. Be sure to label and date allpackages, and use the oldest ones first.

Some ideas to get you started

Just about anything left over can go into a stir-fry, casserole, soup or salad.Can’t finish the whole tin of soup? Use it in sauces, gravies and casseroles.Be creative!

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Vegetables

R Cook a bunch of broccoli, ahead of cauliflower or largeramounts of othervegetables. Eat one serving

hot; marinate some invegetable oil,vinegar and spicesand add to asalad; use the restin an omelette,pasta dish, soupor casserole.

R Top casseroles with slicedpotatoes.

Grains

R Chill leftover pasta for pasta salad,soups or casseroles.

R Use rice in ricepudding,soups,casseroles.

R Make individual sized pizzacrusts from tortillas, English muffinsor pita breads.

R Use dried bread to coat chicken orfish, as casserole topping, in breadpudding or as croutons (cube,sprinkle with spices and toast inoven) for salads or soups.

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Fruit

R Sprinkle fresh,frozen or driedfruit over cereal oradd to pancakesor waffles.

R Use fruit in saladsor combine for afruit salad.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 10Cooking for One or Two: Ready-Made Meals

Meat and alternatives

R Serve spaghetti and meat sauceover noodles one day,then add kidney beans,chopped vegetables(fresh, frozen orleftover) and chiliseasoning for anothermeal.

R Fry ground beef, use ina casserole and freeze the rest forchili or stuffed peppers.

R Mix with yogurt or cottagecheese.

R Add to baked goods such asmuffins or sweet loafs.

R Freeze overripe bananas and usein loafs and muffins.

R Bake larger pieces of meat suchas whole chicken, ham or beef,serve hot and use the leftovers

in stir-fries, hearty soups,casseroles, sandwiches orsalads.

R Use chicken, tuna or eggsalad in sandwich one day andstuff the extra into a tomato or

a green, yellow or red pepper thenext.

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Senior Friendly Ideas for Healthy Eating

Cooking for One or Two:Ready-Made Meals

Meals can be quick and easy if you startwith a ready-made food item from thegrocery store. The cost may be worth theconvenience on days when you just don’tfeel like cooking. Selection is increasing asgrocers and food producers cater to peoplelooking for nourishing and convenientfoods. You’ll find items in all areas of thestore, from the freezer section to the deliand canned good aisles.

Use a ready-made food item as the basis of your meal, addingfrom other food groups to make the meal nutritionally complete.For example, to a meat entrée add milk, a whole-grain bun andvegetable or fruit. Try to have at least three out of thefour food groups at every meal.

(For more information on meal planning usingCanada’s Food Guide to Healthy Eating, see SeniorFriendly Ideas for Healthy Eating 1.)

10

Other places to find prepared food

You can also find ready-made foods and meals at specialtyfrozen food stores, restaurants (take out, eat in or delivery),Meals on Wheels and various community meal programs.Contact your local senior centres for more information on mealprograms in your area.

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Frozen foods

R Meat balls.

R Hamburger patties.

R Shepherds pie.

R Lasagne.

R Meat pies – beef, chicken, turkey.

R Chicken fingers, wings, nuggets,etc.

R Frozen fish fillet, patties, cakes.

R Fish and chips.

R Frozen dinners.

R Pizza.

R Macaroni and cheese.

R Cannelloni.

R Cabbage rolls.

R Perogies.

R Potato patties.

R Waffles and pancakes.

Canned meals

R Hearty soups.

R Stews.

R Chili.

R Pastas.

Deli items

R Salads –chicken,potato, macaroni.

R Jellied and vegetable salads.

R Meatballs.

R Roasted chicken and pieces.

R Cold meat slices.

R Cheese slices.

R Pizza.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 11

Cooking for One or Two: Emergency Food Shelf

Adapted from Calgary Regional Health Authority.

Some Ready-Made Food Items

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Senior Friendly Ideas for Healthy Eating

Cooking for One or Two:Your Emergency Food Shelf

Having an emergency shelf stocked with non-perishable foods is a big helpif you can’t get out to the store. You can plan quick and creative mealswith just a few basic items. Even though these foods will last for a longtime on the shelf, it is a good idea to use and replace them occasionally.Items stored in the freezer should be used within two to three months.

Suggested items to have on hand

Grain products

R Frozen whole grain bread,rolls, muffins.

R Crackers, Melba toast,breadsticks.

R Enriched macaroni,noodles, spaghetti.

R Enriched or brown rice.R Biscuit mix.R Hot cereals (oatmeal, cream

of wheat).R Ready-to-eat cereals.R Flour.

Vegetables and fruits

R Canned or frozen fruits andvegetables.

R Canned, boxed or frozen juice.R Dried fruit (raisins, dates,

apricots).R Canned or dried soup

(mushroom, vegetable,tomato).

R Canned or bottled pastasauces.

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Meat and alternatives

R Canned salmon, tuna, chicken,sardines, ham.R Canned pork and beans,

spaghetti, stew, chili.R Dried or canned lentils and

beans.R Peanut butter.

R Nuts.R Frozen meat, poultry, fish.R Frozen dinners.

Milk products

R Canned evaporated milk.R Dried skim milk powder.R Instant pudding mix or ready

made puddings.

Other

R Sugar.R Baking powder.R Baking soda.R Bouillon.R Coffee.R Tea.

For more tips, pick up a copy ofSenior Friendly Ideas for Healthy Eating 12

Cooking for One or Two: Eating Alone

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Senior Friendly Ideas for Healthy Eating 12

See other resources in the Senior Friendly Ideas for Healthy Eating series:• 7 Cooking for One or Two: Meal Preparation Made Easy• 8 Cooking for One or Two: Easy Meals to Make• 9 Cooking for One or Two: Creative Use of Leftovers• 10 Cooking for One or Two: Ready-Made Meals• 11 Cooking for One or Two: Your Emergency Food Shelf

Cooking for One or Two: Eating Alone

Eating alone can be difficult for people of any age. It may not seem worth theeffort to cook just for you. But there are ways to put the fun back into eating.Start with keeping your cupboards well stocked with nutritious foods that youenjoy. Treat yourself well; you deserve it!

Make it a pleasure

R Create a pleasant place toeat. Set a table withflowers, place mat andnapkin, even candles.Listen to music.

R Sometimes moving to adifferent location or doingsomething else while eating ishelpful. Take your meal out on theporch, sit near a window, go tothe park for a picnic, watch TV orread a book.

R Enjoy a dinner out in a restaurantoccasionally. Ask for a “doggiebag” to take leftovers home.

R To spark your appetite, go for awalk, try a glass of wine, beer oralcohol and eat your favouritefoods.

R Want a break from cooking? Try ano-cook meal, ready-made mealsor other convenience foods.

R Consider taking Meals on Wheelsa few times a week or more.

Find companions

R Share a potluck dinner with a friend,or form a regular lunch group.

R Start an eating club, such as aSOUPer Supper Club: The hostmakes soup and others bring bread,salad or fruit.

R Join a collective kitchen or sharecooking with friends. Find a placewhere a few of you can meet toplan, shop and prepare severalmeals together. Take those mealshome, freeze them and pull themout when you don’t feel likeshopping or cooking.

R Ask other seniors who are alone forideas and suggestions, and shareyours.

R Exchange recipes.

R Teach your grandchildren how tobake.

R Check your local senior orcommunity centres; many serveweekly meals.

If you have lost your appetite for more than a day or two, talk with your doctor.