The Importance of Healthy Eating

Ashleigh Callan, MSc.AHN, RD

May 14th, 2014Caregiver Support Series

Outline•What is healthy eating & why eat healthy•Canada’s Food Guide•Plate Mate•Staying Hydrated•How to manage poor appetites•Tips for making nutritious meals with

limited time

What is Healthy Eating?•Eating a variety of foods from Canada’s

Food Guide•Having balanced meals•Trying something new

Why Eat Healthy?•Source of important vitamins and

minerals•Good source of energy•To maintain health

▫Makes care to that person better

Canada’s Food Guide•Standard to follow for

healthy eating•4 Food Groups:

▫Vegetables & Fruit▫Grain Products▫Milk & Alternatives▫Meat & Alternatives

Fruits & Vegetables•Largest ribbon on the food guide•Filled with important nutrients•Choose whole fruit over juice

Follow the Plate Mate•How our plates

should be divided at lunch & dinner

•Meals ▫At least 3 of 4 food

groups•Snacks

▫At least 2 of 4 food groups

Eating Regularly1. How many meals do you usually eat each day?

a) 3 mealsb) 4-5 small mealsc) 2 mealsd) 1 large meal

Stay Hydrated•Water is best•Other sources of fluid:

▫Coffee/tea▫Milk▫100% Fruit Juice▫Vegetable Juice▫Broth

How to Manage Poor Appetites?

Small frequent meals

Keep nutritious snacks handy

Include high protein and high calorie foods in meals and snacks throughout the day

Nutritional supplements, such as liquid meal replacements, may be helpful

Making Nutritious Meals with Less Time•Cook once, eat twice•Use “healthy” convenience foods to your

advantage▫Frozen F/V▫Roasted chickens▫Prepared salads▫Pre-cut fresh F/V▫Canned tuna/salmon▫Canned beans/legumes▫Shredded cheese▫Canned diced tomatoes/pasta sauce▫Eggs

Making Nutritious Meals with Less Time •Microwave cooking•Freeze it•Slow-cooker•Make recipes with few ingredients

▫Frittata, Sandwich, pasta

For Men & Women over 50•Need for calcium and vitamin D increases

▫From both food & supplements

In Summary•Eating a healthy and balanced diet is

important•Follow Canada’s food guide; choose a

variety of foods•Don’t forget to drink!•Find ways to cut down on cooking time•Most Importantly

▫Make sure to look after yourself! Your health is the key to this person's care

Questions?