Content provided by: Alberta Health Services Dietetic Interns and Registered Dietitians
As we age, good nutrition helps keep our bodies strong. Eating well can make everyday activities, like walking or getting out of bed, easier. This article will show you how to stay strong by eating a mix of foods and plenty of protein every day.
Try a Mix of Foods
When you eat a mix of foods, you can better meet your body’s nutrition needs. Canada’s food guide can help you get the nutrients and energy you need for healthy aging.
- Vegetables and fruits should fill about ½ of your plate. Fresh, frozen, and canned are all good choices because they include fibre, vitamins, and minerals.
- Prepare them in new ways:
- Try baking, steaming, or roasting them.
- Add spices and herbs when cooking:
- Make a mix: put your favourite spices/herbs in a jar, stir, then add it when cooking vegetables.
- Make herb oil: warm up oil and add herbs like rosemary or thyme.
- Try something new!
- Prepare them in new ways:
Whole grains should fill about ¼ of your plate. Choose whole grains instead of non-whole grains to get more fibre, vitamins, and minerals.
- What is the difference? Whole grains keep all parts of the grain, while non-whole grains (or ‘refined grains’) lose some parts.
- Look for ‘Whole Grain’ stamps to make it easier finding whole grain foods.
- You can also look for the words ‘whole’ or ‘whole grain’ in the ingredients.
- Use these tips to find whole versions of these foods:
- Bread, buns, rolls
- Tortillas, pitas
- Pastas
- Barley
- Some whole foods do not need ‘whole’ or ‘whole grain’ in their name because they are only used as whole:
- Buckwheat
- Quinoa
- Brown and wild rice
- Oats
- Protein foods should fill about ¼ of your plate. There are many protein foods to choose from, including from animals and plants. Protein builds and keeps muscle, which is important for staying strong and healthy.
- Try adding more plant-based proteins to meals:
- Beans
- Chickpeas
- Lentils
- Split peas
- Nuts
- Seeds
- Protein is also found in:
- Fish
- Chicken
- Beef
- Pork
- Eggs
- Milk
- Cheese
- Yogurt
Enjoy More Protein
It is important to add protein foods to each meal and snack. As you age, your body has a harder time trying to absorb protein. Eating plenty of protein daily gives the body more chances to take it in. This keeps your muscles, bones, and joints healthy.
Even if you do not feel hungry, it is important to eat something every 2-3 hours. Make sure these meals and snacks have a protein food added. This will give your body and muscles the energy and strength they need. Here are some simple tips:
- Enjoy meals and snacks with others.
- Set an alarm as a reminder to eat.
- Carry snacks when you are not home.
- Plan quick and easy meals for busy days.
- Freeze leftovers to eat when you are tired.
- Prepare meals with others, then freeze them for another day.
Eating many types of healthy foods and getting plenty of protein can help keep you strong as you age. Enjoy a healthy life full of energy!
Disclaimer: This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an “as is”, “where is” basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.