Eating with the 4 Food Groups 

Grain Products:  have 6-7 servings a day 

• Emphasize whole grain breads such as bran and whole grain and or enriched cereal.
• Try to increase fibre intake, look for cereals and breads that have 4g or more of fibre in one serving or say “high” or “very high source” of fibre on the package. (If you have intestinal or bowel disease you may not be able to eat high amounts of fibre – check with your doctor or dietitian)
• Choose grains that are lower in fat, sugar and salt.
• Try cooking with different grains, for example, wild rice or quinoa.

Vegetables and Fruit:  have 7 servings a day

• Include colourful fruits and vegetables as bright orange and dark green offer more protective nutrients. Examples include squash, broccoli, and oranges.
• Make at least half your meal from vegetables or fruits.
• Have more of the whole fruit or vegetable rather than juice
• Try eating more fresh, local and seasonal produce.

Milk Products:  have 3 servings a day

• Drink 2 cups of 1% or 2% milk everyday to ensure adequate vitamin D intake to prevent osteoporosis.
• Try choosing a fortified soy beverages if you don’t drink milk.
• Try choosing lower fat cheeses and yogurts.

Meat and Alternatives:  have 2-3 servings a day 

• Choose leaner meats, poultry and fish.
• Have at least 2 servings of fish each week.
• Trim meats of visible fats and  remove the skin on poultry.
• Have meat alternatives including legumes, eggs, tofu and other soy products.

Unsaturated Oils and Fats:  have 2-3 tablespoons a day

• Use vegetables oils such as canola, olive or soybean.
• Limit using fats that are solid at room temperature.

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Supplements

        A Nutrient is a substance that gives our body nourishment for life. We need many nutrients to keep our bodies working everyday. As we get older we start to require fewer calories from food, however some of our nutrient needs increase. Particularly Vitamin B6, B12, C, D and the minerals folate, calcium and magnesium.  By eating a balanced diet according to Canada’s Food Guide you can obtain the correct amounts of these nutrients.

The best way to get all your nutrients:

• Eat a healthy diet
• Eat a wide variety
• Eat nutrient-dense food

Supplements are only required with:

• some chronic diseases;
• some prescription drugs;
• frail elders;
• anyone having problems with food intake.

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Vitamins & Minerals

Vitamin D

The only vitamin supplement Health Canada recommends for someone over the age of 50 is vitamin D. This age group should be taking a 10μg (400IU) vitamin D supplement daily. A multi-vitamin is recommended, however not required.

The major source of vitamin D is sunlight. However, because Canada is a northern country, it can sometimes be hard for you to get as much sunlight as you should. About 15 minutes of sunlight twice a week between April and September is enough for your body to make vitamin D. But from October to March, the Canadian sunlight is too weak, and you need to look for other sources of vitamin D.

Good sources of vitamin D include:

• Foods fortified with vitamin D, such as milk, soy beverages and margarine
• Oily or fatty fish, such as salmon, eulachon and herring
• Fish liver oils
• Egg yolks

Calcium

Calcium works with other bone building vitamins to improve and maintain bone density. Including dairy products in your diet is the best way to get your daily calcium intake.

Good sources of calcium include:

• Soy beverages and orage juice fortified with calcium
• Firm tofu made form calcium sulphate
• Salmons and sardines with bones
• Almonds and sesame seeds

Vitamin B12

This vitamin helps make red blood cells and keep your whole body working normally. As you get older it gets harder for your body to absorb vitamin B12, therefore it is important to make sure you’re eating foods with high amounts or that are fortified with this vitamin.

Good sources of vitamin B12 are:

• Meats, fish, poultry
• Eggs, milk, yogurt, cheese
• Tofu and other soy fortified beverages

Vitamin B6

This vitamin functions much like vitamin B12. It also helps maintain your blood sugar levels. Many seniors do not get enough of this vitamin.

Good sources of B6 are:

• Green beans
• Beef, chicken and fish
• Bananas
• Fortified cereals

Folate

Folate is also called folic acid and is another B vitamin. It helps in the production of red blood cells and helps keep the body energized.

Good sources of Folate include:

• Beans and lentils
• Dark leafy greens
• Fruits, nuts and seeds

Vitamin C & E

These two vitamins are known as antioxidants and help protect the body against oxidative damage.

Good sources of Vitamins C are:

• Apple juice, strawberries and kiwi
• Brussels sprouts, peppers and broccoli
• Tomatoes and potatoes

Good sources of Vitamin E are:

• Vegetables oils
• Nuts and buttered nuts (peanut butter)
• Sweet potatoes
• Avocados

Iron

Too little iron can leave you feeling tired and irritable and can lead to a deficiency called anaemia. If you are already taking a multi-vitamin don’t take an additional iron supplement unless your doctor tells you otherwise. Like all other nutrients, adequate amounts can be obtained through diet.

Good sources of Iron include:

• Beef, organ meats and eggs
• Turkey and fish
• Grains, beans, nuts and seeds

Magnesium

This mineral maintains your muscles and nerves. Also is keeps your heart beating at a steady pace and controls your blood pressure.

Good sources of Magnesium include:

• Spinach and most fruits
• Legumes
• Nuts and seeds
• Whole grains
• Meats and dairy products

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Fluids

We need fluids everyday to help us stay alert, keep your body temperature regular and help with many other processes in the body. Fluids also help keep the bowels moving regularly. Even mild dehydration can cause constipation.

As you get older your body can slowly start to lose the ability to let you know when you are thirsty. Your thirst signals may be slower and you can get dehydrated more easily. So, as a senior you should be drinking fluids regularly whether you feel thirsty or not.

Women should be drinking 2 litres of water a day.

Men should be drinking 3 litres of water a day.

Drink more when it’s hot outside, if you're exercising or if you have been vomiting or have diarrhea.

If you don’t like water, try getting your fluid intake by consuming:

• Vegetable or fruit juices
• Low-fat milk or buttermilk
• Unsweetened soy beverages
• Soups
• Decaffeinated coffee or tea (green tea, chi and herbal)
• Ovaltine™ or Horlicks™ mixed with low-fat milk or unsweetened soy-beverages

Remember: Alcohol is NOT a source of fluid.

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