Transcript The Importance of Healthy Eating

Nutritional Balance for You and
the Person You Are Caring For
Lauren Gogol, MScFN, RD
April 19th, 2016
Care for the Caregiver Information Series
Outline
• What is healthy eating & why eat healthy?
• Canada’s Food Guide
• Planning and preparing balanced meals and
snacks
What is Healthy Eating?
Why Eat Healthy?
• To provide the best ‘fuel’ for your body
• To promote optimal health and wellbeing
• To help prevent or manage chronic diseases
What reasons do you have to eat healthy?
Canada’s Food Guide
Vegetables & Fruits
• Choose fresh, frozen, or canned vegetables and
fruits in a variety of different colours
• Choose vegetables and fruit more often than
juice
• Steam, bake, or stir-fry
Grain Products
• Choose whole grains more often
▫ Whole grain breads, oatmeal, and whole wheat
pasta
• Include a variety of different grains
▫ Barley, brown rice, oats, quinoa, and wild rice
Milk & Alternatives
• Drink 2 cups (500ml) of milk each day to make
sure you get enough vitamin D
▫ If you don’t drink milk, choose fortified soy
beverage instead
• Choose lower fat milk and milk alternatives
▫ Milk, cheese, and yogurt
Meat & Alternatives
• Choose beans, lentils, and tofu often
• Eat at least 2 servings of fish each week
• Trim visible fat from meats and remove skin
from poultry
• Roast, bake, or poach
• If you buy packaged meats, choose those lower
in salt
Fluids
• Water is best
• Other sources of fluid:
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Coffee/tea
Milk
100% Fruit juice
Vegetable juice
Broth or soups
Planning Balanced Meals and Snacks
• At meal times:
▫ Choose foods from 3 or
4 food groups
• At snack times:
▫ Choose foods from 2
food groups
Preparing Balanced Meals in Less Time
• Use “healthy” convenience foods
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Frozen vegetables and fruits
Roasted chickens
Prepared salads
Pre-cut fresh vegetables and fruits
Canned tuna/salmon
Canned beans/legumes
Shredded cheese
Canned diced tomatoes/pasta sauce
Eggs
Preparing Balanced Meals in Less Time
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Plan ahead
Cook once, eat twice
Freeze for later
Microwave cooking
Slow-cooker or one-pot meals
Choose recipes with fewer ingredients
In Summary
• Follow Canada’s Food Guide and choose a
variety of foods every day
• Don’t forget to drink enough fluids
• Planning and preparing nutritious, balanced
meals can be simple
• Most Important: Make sure to look after
yourself. A healthy, balanced diet isn’t just
important for the person you are caring for; it is
important for you too!
Questions?