Meet Your Needs
Seniors need about 1500 mL - 2000 mL of this per day.
What is Fluid (Water, decaffeinated tea, coffee, carbonated water, milk, broth, lower sugar juices)?
Choose fluids without added sugar most often
This food group should fill half of your plate, and the portion size is about two big handfuls.
What are Vegetables?
1 serving vegetables = 1/2 cup cooked or raw vegetables or 1 cup leafy vegetables
1 serving fruit = 1/2 cup
Aim for 8-10 servings fruit and vegetables per day. to reduce risk for heart disease, diabetes, inflammation and blood pressure.
This term describes cooking a large meal and packaging up the leftovers to freeze for a quick meal at a later date.
What is Batch Cooking
Homemade soups, chili, casseroles, lasagna can be made in this way. When you are needing a quick meal they can be reheated with a couple of add ons to make a balanced meal.
Leftovers can be kept in the fridge for 3-4 days and frozen for 2-3 months
Buying foods that are in- _____ helps you save money on food.
What is in-season?
This is the best way to compare the cost of similar food items
What is the unit price?
Comparing prices between similar food items and brands helps you save money!
You need 1300 - 2000 mg per day of this nutrient to support healthy blood pressure and heart health
What is Salt or Sodium?
Tips for reducing salt intake - make more foods from scratch, limit processed meats, pickles, smoked, cured foods, choose low sodium options, limit salt added in cooking and choose to flavour food with spice blends, herbs and citrus juices. Limit eating out.
This food group fills a quarter of your plate and is the portion size of your fist.
What are Grains and Starches?
Grains include bread and bread products, cereal, pasta, rice, crackers, potato, corn etc.
Making a sheet pan meal once a week can help you create up to how many simple balanced meals per week?
What is three?
Try cooking a family pack of chicken, a tray full of roasted potatoes or a pot of brown rice and 1-2 trays of roasted vegetables (you can use frozen vegetables for this).
The next 2 days use these ingredients to build a grain bowl, make a flat bread pizza, add nutrition to pasta with tomato sauce, Add to a sandwich or wrap.
These are just as nutritious as fresh, store longer, help you save money and are convenient.
What are frozen or canned vegetables and fruit?
Choose lower sodium canned vegetables, fruit packed in juice or water instead of syrup and rinse them off
Buying foods this way may cost less because you only buy the amount you need.
What is from bulk bins?
These nutrients are found in dairy products and support strong bones.
What are Calcium and Vitamin D?
Seniors need to consume 1200 mg Calcium daily and 1000 IU vitamin D daily.
Seniors benefit from taking a vitamin D supplement. Health Canada recommends seniors take a vitamin D supplement of 400 IU per day and eat foods containing vitamin D.
Assess your calcium intake with: the Osteoporosis Canada Calcium Calculator https://osteoporosis.ca/calcium-calculator/ If you do not eat enough Calcium you may need a supplement.
Protein foods should a quarter of your plate, a 3 oz serving of meat is equivalent to this.
What is palm of hand or deck of cards?
Rotisserie chicken, pre cooked chicken breast strips, Canned salmon, bagged salad, pre cut vegetables, frozen vegetables, steamed microwaveable brown rice are all examples of what kind of foods?
What are "helper" foods?
These items require little preparation and can be quickly added together to make a balanced meal.
Where can you shop locally to save money on fresh produce, some meats and bread?
What is The Local Community Food Center Community Access Market
Community Access Markets: Mondays 4 PM - 6 PM and Fridays 11 AM - 1 PM
Also theoddbunch.ca is a local produce delivery service that saves up to 50% on fresh produce. This company works with farms, greenhouses, and distributors to take "odd" and surplus produce off their hands and deliver to local Canadians. This reduces food waste and helps you save money. A mall box of mixed produce is $20.00 and can serve 1 person for 1 week.
What is meal planning and making a grocery list. (Then stick to the list)
This nutrient helps to keep muscles strong and is found in meats, beans, eggs, nuts and seeds, soy and dairy products.
What is Protein?
Aiming for 20-30 g of protein at each meal is a good target to help you meet your needs.
Choosing these types of grains most often is recommended.
What are whole grains?
Research shows that people eat healthier and get more nutrient when they do this at meals.
What is eat with others?
Invite family or friends over for a potluck dinner
Cook together with friends and share the meal together.
Go to community meals: The Local Community Food Center, Many churches offer community meals.
Local Community Food Center: Monday Night Dinner 5-6 PM, Friday Community Lunch 11 AM - 1 PM
Planning a few meals featuring this food each week can help save money spent on meat.
What are legumes? Ex. Lentils and beans - baked beans, black beans, kidney beans, chickpeas, edamame etc.
Other low cost protein foods compared to many meats: canned fish, tofu, eggs and milk and Greek yogurt, powdered milk
Less expensive cuts of meat (e.g., stewing, blade, flank, pork shoulder)
This term refers to matching a lower product price from a store in a competitive market.
What is price matching?
No Frills and Giant Tiger will price match
Flipp is a free app that allows you to access all flyers in one spot and which makes it easy to practice price matching
A diet high in this nutrient is very heart healthy and helps you have regular bowel movements.
What is Fiber?
Females over 50 need 21 g fiber per day, higher amounts of 25-30 g can be beneficial for heart health
Males over 50 need 30 g fiber per day
Fiber is found in whole grain breads, pasta, brown rice, quinoa, barley, oats, whole grain cereal and whole grain crackers. Fruits, Vegetables, Legumes, Nuts and Seeds.
This habit can be harmful for your health and increase risk of malnutrition.
What is skipping meals?
Eating 3 meals/d spaced around every 4 hours and snacks if needed keeps energy levels stable and helps prevents malnutrition.
A service that can provide one meal a day to the elderly and is delivered to your home.
What is Meals on Wheels?
Meals on Wheels, Heart to Home Meals will also deliver frozen entrees to your home and
You can purchase nutritiout prepared meals from Wild Hog, Black Angus
Some grocery store frozen entrees are good options - choose options with whole grains or rice, chicken or beans/lentils and lots of vegetables. Add a veggie, fruit and glass of milk, kefir or yogurt to help boost nutrition.
What nutritious food in the grocery store actually costs less today compared to a few years ago?
What is canned tuna?
Explore tuna cakes, tuna sandwiches, tuna noodle casserole for some easy meals that can boost your nutrient intake and help save money on food!
These apps can help you find discounted foods at the grocery store.
What are FoodHero and FlashFood