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Planning Meals Using Eating Well With Canada's Food Guide
Planning Meals Using Eating Well With Canada's Food Guide
Good nutrition is important at every age. Eating well will help you feel your best every day
and can help prevent heart disease, diabetes, osteoporosis and some types of cancer.
Aging affects nutrition. As you get older, you need to eat less food (fewer calories) but
you need the same amount, or even more, of certain vitamins and minerals.To get the
food and nutrients you need, plan your meals using Eating Well with Canadas Food
Guide
Planning Meals
Plan for three meals and one to three small snacks each day. Skipping any meal, but
especially skipping breakfast, will make it difficult to get all the nutrients you need
each day.
Plan your meals around vegetables and fruit, These foods should cover about half of
your plate. The remaining half of the plate should be:
o protein-rich foods such as dairy products, chicken, fish, meat, tofu, eggs or
beans.
Choose dark green, bright yellow and orange vegetables and fruit more often as they
contain the most nutrients. Try spinach, broccoli, carrots, squash, oranges, cantaloupe
and peaches.
Grain Products
Grains provide you with energy, fibre and some important vitamins and minerals. At least
half of your daily grain choices should come from whole grain products, such as oatmeal,
brown rice, whole grain wheat, pot barley, bulgur or buckwheat.
1 slice of bread.
half a bun, bagel, pita, tortilla or naan bread.
30 grams cold cereal. Thats about 1 cup depending on type of cereal. Check the food
label.
175 mL ( cup) cup hot cereal.
125 mL ( cup) pasta or rice.
1 medium (35 grams) bannock.
Include a small amount (30-45 mL or 2-3 tbsp) of unsaturated fats each day. Examples of
unsaturated fats are oil (such as canola, olive or soy), salad dressing, non-hydrogenated
margarine and mayonnaise.
Limit butter, hard margarine, lard and shortening, which are higher in saturated fat and/or
trans fat.
Limit foods and beverages that are high in calories, fat, sugar and salt, such as: jam,
candies, chocolate, cakes, pies, pastries, cookies, deep-fried foods, fast foods, chips and
pretzels.
Fluids
Fluids are essential to life, yet many seniors do not drink enough. As we age, our sense of
thirst declines so we need to drink regularly whether we feel thirsty or not. To stay
hydrated, sip fluids often during the day and with each meal and snack. Satisfy your thirst
with water first, but remember that juice, milk, soup, tea and coffee also count towards
your total fluid intake.
Canadas Food Guide suggests adults age 50+ take a daily vitamin D supplement of 15
g (600 IU). Talk to your doctor, registered dietitian or pharmacist before taking any other
supplements since they may interfere with some medications.
You can get a copy of Canadas Food Guide by calling 1 800 622-6232) or by visiting
www.healthcanada.gc.ca/foodguide
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Healthy Eating:
Variety and Balance
A healthy diet is essential to feeling well and enjoying life to the fullest. Healthy eating
starts with following Eating Well with Canadas Food Guide. Enjoying the type and amount
of food recommended in the Food Guide can help meet nutrient needs and promote
health.
You can get a copy of the guide by calling 1-800 O-Canada (1 800 622-6232) or by
visiting www.healthcanada.gc.ca/foodguide.
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Planning Meals:
Fibre Facts
Fibre is found in foods such as vegetables, fruit, whole grain breads and cereals, nuts,
seeds and legumes (dried peas, beans, soy and lentils). A diet high in fibre, along with
exercise and healthy eating, can help you maintain normal bowel habits. Fibre helps
prevent constipation by adding bulk and absorbing water, thus softening the stool. High
fibre diets may also help prevent and treat a variety of diseases and conditions, such as
heart disease, colon cancer and diabetes. A healthy diet for seniors should include 21-30
grams of fibre per day.
Use Eating Well with Canadas Food Guide to help you choose foods that are higher in
fibre. Small changes can add up to a big difference in your fibre intake.
Grain products
Whole grain breads, such as 100 per cent whole wheat bread.
Whole grain cereals, such as oatmeal or shredded wheat.
High fibre cereals such as any cereal containing wheat bran, wheat germ, oat bran or
psyllium.
Whole grain and higher fibre crackers, muffins and cookies, such as whole wheat or
rye crackers, bran muffins, oatmeal cookies, date squares.
Whole grains such as brown or wild rice, barley, bulgur, wheat germ, whole grain
wheat, buckwheat or millet.
Whole grain pasta, such as spaghetti or macaroni.
Breakfast
High fibre cereals such as bran cereals or shredded wheat. Or add a scoop of high
fibre cereal mixed with one of your favourites.
Cooked oatmeal sprinkled with ground flax and wheat germ.
Cereal topped with raisins, sunflower seeds or a handful of frozen or fresh blueberries.
Whole wheat toast with peanut butter and sliced banana.
Whole fruit instead of juice.
Prunes plain or stewed.
Pancakes made with whole wheat flour and added ground flax seed.
Soups made with dried peas, beans, lentils or barley, such as split pea or minestrone.
Sandwiches made with higher fibre bread such as whole wheat, multigrain or dark rye
bread.
Green salad with vegetables and fruit such as shredded carrot, snow peas,
strawberries and pear slices. Add chickpeas or sprinkle with sunflower seeds or
almonds.
Marinated bean, spinach or carrot and raisin salad.
Fruit salad with a bran muffin made with whole wheat flour and added raisins, figs or
dates.
Supper
Eat a higher fibre diet. To minimize stomach bloating and gas, increase your fibre
gradually.
Drink plenty of fluids throughout the day to help the fibre work. Sip on fluids such as
water, juice, milk, soup, herbal teas, decaffeinated coffee or tea.
Exercise regularly. Even a short, daily walk is a good idea.
Avoid laxatives unless your doctor has prescribed them.
You can get a copy of the guide by calling 1 800 622-6232 or by visiting
www.healthcanada.gc.ca/foodguide.
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Shopping for One or Two:
Planning
Shopping for one or two people can be a challenge, but careful planning makes it easier.
The following suggestions will make your trips to the store easier and help you save
money at the same time.
At home
Make a shopping list and keep it handy so you can add to it as supplies run low.
Plan what you will be eating for the week, using Eating Well with Canadas Food Guide.
Look for food bargains in newspapers and flyers.
Keep a list of prices for foods you usually buy and check it against advertised specials.
The price in the flyer may not really be a sale price.
Organize your shopping list in the same way that the store is laid out, to save time and
energy while shopping.
Find coupons that match your shopping list. Use coupons to buy only the foods that
you need and want.
Arrange to shop with a friend. You can share the taxi fare and some of the larger
grocery items.
If you cant get to the store yourself, check whether your grocer offers a delivery
service. Or contact a local senior centre, which may know volunteer drivers.
Grocery shopping online is another option.
Take your list, your coupons and glasses or magnifying glasses to read labels and
prices. You might also want a calculator for figuring out which items are better buys.
Buy canned or frozen vegetables and fruits. You dont need to clean or chop them, you
save money, and they wont rot in your crisper! You get the same health benefits
whether your vegetables and fruits are fresh, frozen or canned.
Buy canned vegetables and fruit packed in water or juice, not in syrup, and have no
added sugar or salt.
Buy frozen vegetables and fruit without sauces or added salt or sugar.
Shop when the store is not as busy, so employees will have time to help with items
that are hard to reach or lift.
Take advantage of discount days for seniors offered by some grocery stores.
Compare prices between brands. Store brands are often cheaper.
Check the unit price such as the price per gram (ounce) or per kilogram (pound).
Most grocery stores display unit prices on shelf labels above or below the item. Bigger
sizes are not always the best buy.
Buy the size that is right for you. Smaller portions are available for a variety of foods
(soup, fruits, vegetables, baked beans, stews, pudding, yogurt, cheese) and may be
worth the extra cost if you can avoid throwing any away.
If the larger size is less expensive but more than you can use, share the extra with a
friend.
Read labels.
Read labels to be sure you are getting what you want. Heres what to look for:
o Check the list of ingredients. These are listed from the most amount in the food
to the least amount.
o Look at the Nutrition Facts table and check the serving size to compare it to how
much you eat.
o Look at the %DV (daily value) for nutrients. A simple rule of thumb: 5% or less is
a little, 15% or more is a lot for any nutrient. Choose foods that are lower in salt,
sugar and saturated/trans fat.
o Check the best before date to make sure the food wont spoil before you can
eat it.
When the store is not busy, ask cashiers to ring your groceries through more slowly so
that you can check for correct pricing.
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Cooking for One or Two People:
Easy Meals to Make
Cant think of anything to eat? Enjoy these simple meal ideas. Use ingredients you have
on hand. Try switching up mealtimes. Eat breakfast foods for lunch or dinner.
Breakfast
Scrambled eggs, whole wheat toast, orange juice.
Pancakes, applesauce, milk.
Oatmeal topped with yogurt and banana slices.
Whole grain or bran cereal, milk, fruit.
French toast topped with fruit salad.
Yogurt topped with berries, bran muffin.
Almond butter and thinly sliced apple sprinkled with cinnamon on whole wheat pita,
orange juice.
Fruit smoothie made with milk, yogurt and frozen fruit.
Lunch
Peanut butter and banana sandwich, milk.
Beans on toast, tomato slices, low sodium vegetable juice.
Macaroni and cheese (add tuna and frozen or leftover peas).
Tuna melt: mix tuna, celery, mayonnaise and shredded cheese, spread on buns and
melt in oven.
Canned low-sodium bean or lentil soup, whole wheat roll, yogurt.
Soft boiled egg, whole grain toast, orange slices.
Low sodium vegetable soup, whole grain crackers or cut-up vegetables with hummus
or black bean dip, apple.
Leftover chicken or turkey, tomato slices and lettuce on whole wheat bread, milk.
Cottage cheese, fruit salad, small oatmeal muffin.
Broiled open face cheese and tomato sandwich, baked apple.
Supper
One-pot casserole. Put these together, and bake:
o One part meat, poultry or beans, such as kidney beans or black beans
o Two parts vegetables (e.g. peas, carrots, tomatoes or celery)
o Two parts rice, macaroni or noodles
o Sauce to moisten (e.g., low sodium canned cream soup or tomato sauce).
Salmon, rainbow trout, halibut or other baked fish with side-dishes of broccoli and
whole wheat pasta.
Pasta, tomato or meat sauce, leafy green salad, milk.
Meat loaf baked in muffin tins (ground beef, chopped onion, spices) baked potato,
mixed vegetables.
Salmon chowder (salmon, creamed corn and evaporated milk), whole grain toast.
Meatless chili (kidney beans, frozen corn, low sodium canned diced tomatoes, chili
powder) on brown rice, pear slices.
Whole grain pancakes topped with almond butter and sauteed apples, milk.
Stir-fries (any fresh or frozen vegetables with small pieces of chicken, beef, pork,
shrimp, almonds or peanuts, soy sauce) on brown rice or noodles, milk.
Fried egg, cheese, tomato and lettuce on whole grain toasted bun, vegetable sticks.
Lentil soup, mixed green salad, whole grain toast and cheese.
Peanut butter and banana wrapped in a tortilla, milk.
Flatbread pizza low sodium tomato sauce, vegetables and mozzarella cheese baked
on pita, tortilla or naan.
Cheese omelette, whole grain toast, tossed salad.
Fact sheet adapted from Leduc-Strathcona and Mount View Health Units.
In a large saucepan, heat oil over medium heat. Saut onion, carrots and celery until
tender, about 5 minutes. Stir in potato. Add broth and bring to a boil. Reduce heat, cover
and simmer for 25 minutes
or until vegetables are just soft. Stir in milk, cayenne pepper and
salt and pepper to taste. Ladle into warmed bowls and garnish with croutons and cheese.
Recipe reprinted with permission of Dietitians of Canada from Simply Great Food,
published by Robert
Rose Inc, 2007
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Cooking for One or Two People:
Creative Use of Leftovers
When cooking, make a little extra so you have leftovers. Using leftovers can make meal
preparation easier, reduce food waste and save you time in the kitchen.
Serve tomato or meat sauce over noodles one day, then add kidney beans, chopped
vegetables (fresh, frozen or leftover) and chili seasoning for another meal.
Saut ground beef, use some in a casserole and freeze the rest for chili, pasta sauce
or stuffed peppers.
Bake larger pieces of meat such as whole chicken, ham or beef, serve hot and use the
leftovers in stir-fries, hearty soups, casseroles, sandwiches or salads.
Use chicken, tuna or egg salad in sandwich one day and stuff the extra into a tomato
or a green, yellow or red pepper the next.
Turn leftover roast and potatoes into shepherds pie or stew.
Turn leftover salmon into salmon cakes or use as a filling for pita with sliced tomatoes,
lettuce, red peppers and cucumber.
Roasts can be minced and used as fillings for burritos, crepes, stuffed vegetables or
cannelloni.
Add extra liquid and sauted onions when making pot roast for French onion soup.
Leftovers can spoil quickly, so take care to keep the food safe to eat:
Promptly refrigerate leftovers in uncovered, shallow containers so they cool quickly.
Keep leftovers in the fridge for a maximum of two to three days. Freeze leftovers if
storing them for longer.
Leftovers can be frozen and used within two or three months. Be sure to label and
date all packages, and use the oldest ones first
Thaw frozen leftovers in the fridge,not on the counter. Eat or reheat thawed leftovers
right away.
Heat food thoroughly to at least 165F (74C). Check temperatures using a food
thermometer.
Ensure soups, gravies and sauces are brought up to a boil before you eat them.
Only reheat leftovers one time. Throw away any uneaten leftovers after they have been
reheated. Do not refreeze thawed leftovers.
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Cooking for One or Two People:
Your Emergency Food Shelf
Having an emergency shelf stocked with non-perishable foods and some frozen foods is
a big help if you cant get out to the store. You can plan quick and creative meals with just
a few basic items. Even though the non-perishable foods will last for a long time 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.
Canned or frozen fruits and vegetables. Look for brands without any added salt or
sugar.
Canned, boxed or frozen juice.
Dried fruit (raisins, dates, apricots).
Sodium-reduced canned soup (mushroom, vegetable, tomato).
Canned or jarred pasta sauces. Look for lower sodium choices.
Grain Products
Other
Sugar
Baking powder
Baking soda
Low sodium bouillon
Coffee/Tea
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.
Cooking for One or Two People:
Eating Alone
Eating alone can be difficult for people of any age. Cooking alone may seem like more
work. But there are ways to put the fun back into eating. Start with keeping your
cupboards full of nutritious foods that you enjoy. Studies show that when you eat with
others, you eat healthier. So, sit down with some friends, family members or neighbours
and enjoy their company while you dine. Treat yourself well; you deserve it!
Make it a pleasure
Create a pleasant place to eat. Set a table with flowers, place mat and napkin, even
candles. Listen to music.
Sometimes eating in different places is helpful. Take your meal out on the porch, sit
near a window or go to the park for a picnic.Enjoy a dinner out in a restaurant
occasionally. Ask for a doggie bag to take leftovers home.
Find companions
Beyond the nutritional benefits of eating with others, starting a supper club or joining an
eating group can also help you meet new people and make new friends.
If you have lost your appetite for more than a day or two, talk with your doctor or ask for a
referral to a dietitian.
2017 Dietitians of Canada; may be reproduced in its entirety. For non-commercial use only.