Bone Health & Nutrition
What mineral is essential for strong bones and preventing osteoporosis?
Answer: Calcium
Rationale: Calcium is a key mineral that maintains bone density and strength. Health Canada (2022) recommends 1,200 mg daily for adults over 65 to prevent osteoporosis and fractures.
Which diet is recommended for lowering blood pressure?
Answer: DASH Diet (Dietary Approaches to Stop Hypertension)
Rationale: The CDC (2021) states that the DASH diet reduces blood pressure by emphasizing fruits, vegetables, whole grains, and low-sodium foods.
What type of fat is beneficial for brain health and found in fish?
Answer: Omega-3 fatty acids (DHA & EPA)
Rationale: NIA (2022) states that omega-3s improve memory, cognitive function, and eye health.
How many cups of water should an older adult drink daily?
Answer: 6-8 cups
Rationale: WHO (2020) recommends hydration to prevent cognitive decline and dizziness.
True or False: Older adults need less protein than younger adults
Answer: False
Rationale: PHO (2022) states that protein needs increase with age to maintain muscle mass.
Which vitamin helps the body absorb calcium?
Answer: Vitamin D
Rationale: Vitamin D enhances calcium absorption in the intestines. PHO (2022) states that adults over 50 need 800–2,000 IU daily to maintain bone health and reduce fracture risk.
What is a heart-healthy alternative to butter when cooking?
Answer: Olive oil or avocado oil
Rationale: Health Canada (2022) recommends unsaturated fats (olive oil, avocado oil, nuts) over saturated fats (butter) for heart health.
Name a fruit that is high in antioxidants and good for brain health
Answer: Blueberries
Rationale: PHO (2022) highlights blueberries as rich in antioxidants (flavonoids), which improve memory and protect brain cells.
Name one benefit of planning meals in advance
Answer: It helps maintain balanced nutrition and prevents unhealthy eating choices.
Rationale: Health Canada (2022) states that meal planning reduces food waste and ensures balanced meals.
True or False: Skipping meals is a good way to lose weight
Answer: False
Rationale: Health Canada (2022) states that skipping meals slows metabolism and increases cravings.
Name two non-dairy sources of calcium
Answer: Leafy greens (e.g., kale, bok choy), almonds, tofu, and fortified plant-based milks.
Rationale: Non-dairy sources help those with lactose intolerance maintain strong bones. Health Canada (2022) recommends calcium-fortified foods as alternatives.
What is one major risk of consuming too much salt?
Answer: High blood pressure (hypertension)
Rationale: The WHO (2020) recommends less than 2,300 mg sodium/day to reduce stroke and heart attack risk.
What beverage is best for keeping the brain hydrated?
Answer: Water
Rationale: WHO (2020) states that dehydration causes confusion, memory loss, and fatigue in older adults.
What is one easy-to-prepare high-protein snack for older adults?
Answer: Greek yogurt, nuts, or boiled eggs
Rationale: Health Canada (2022) recommends protein-rich snacks to prevent muscle loss (sarcopenia).
True or False: Drinking coffee dehydrates you
Answer: False
Rationale: WHO (2020) states that moderate coffee intake contributes to daily hydration.
Which age group is at the highest risk for osteoporosis?
Answer: Adults over 65, especially postmenopausal women.
Rationale: Bone density declines with age due to hormonal changes and reduced calcium absorption. WHO (2020) identifies postmenopausal women as the highest-risk group.
Name two foods that are high in heart-healthy fiber
Answer: Oats, beans, lentils, whole grains, and berries
Rationale: PHO (2022) highlights that fiber lowers cholesterol and regulates blood sugar, reducing heart disease risk.
Which vitamin found in leafy greens helps prevent cognitive decline?
Answer: Vitamin K
Rationale: NIA (2022) states that vitamin K, found in spinach and kale, supports brain function and slows cognitive decline.
How can older adults prevent dehydration if they forget to drink water?
Answer: Use reminders, flavored water, or eat high-water foods (cucumbers, watermelon).
Rationale: NIA (2022) recommends hydration strategies for cognitive and kidney health.
True or False: Eating fat makes you gain weight
Answer: False
Rationale: CDC (2021) explains that healthy fats (olive oil, nuts) improve health and do not cause weight gain.
What is the recommended daily calcium intake for adults over 65?
Answer: 1,200 mg/day
Rationale: Health Canada (2022) states that consuming this amount prevents osteoporosis and fractures.
How does the Mediterranean diet help heart health?
Answer: It reduces inflammation, lowers cholesterol, and improves blood vessel function.
Rationale: The CDC (2021) states that the Mediterranean diet (rich in olive oil, fish, nuts, and whole grains) reduces heart disease risk by 30%.
How does hydration impact memory and concentration?
Answer: Dehydration leads to confusion, slower thinking, and poor focus.
Rationale: NIA (2022) highlights hydration as essential for maintaining cognitive function and preventing dizziness.
What strategy can help seniors with arthritis prepare meals more easily?
Answer: Using pre-cut vegetables, slow cookers, or ergonomic utensils.
Rationale: Arthritis Foundation (2021) suggests adaptive kitchen tools to prevent joint pain.
True or False: Fresh fruits and vegetables are always healthier than frozen ones
Answer: False
Rationale: Health Canada (2022) states that frozen vegetables retain nutrients and are a good alternative.