Seniors' Day Welcome June 6 2018, 10am - 2pm - Caledon

Welcome
Seniors’ Day
 June 6 2018, 10am – 2pm

Presentation Agenda
10 –10:20 am       Shopping for One/ Eating on a Budget
10:20 –10:30 am    Questions
10:30 – 10:40 am   Coffee Break
10:40 – 11 am      Nutrition Myths Busted
11– 11:10 am       Questions
11:10 – 11:20 am   Coffee Break
11:20 – 11:40 am   Chef Demonstration
11:40 – 11:50 am   Questions / Follow-up
11:50 am – Noon    Coffee Break
Noon – 12:30 pm    Mayors Welcome & Keynote Address
12:30 – 1 pm       Lunch / Entertainment
1 – 1:30 pm        Exercise / Stretch Demo
1:30 – 2 pm:       How to eat well to feel your best

Eating Well for One or Two
Brittany McMullan, MScFN, RD
Wednesday June 6, 2018

                               3

How Can Our Dietitian Help you?

 Personalized Nutrition Services
      Personalized nutrition services include*:
         Individual nutrition counselling
         Shop with our dietitian personalized shopping service
         Nutrition packages with exclusive welcome kit
      To book an appointment, please contact Brittany or visit bookadietitian.ca to
       book online
*Professional fees apply. For more information on nutrition services and pricing, contact your in-store
dietitian. Many private insurance plans cover the cost of Registered Dietitian services. Please contact your
insurance provider to see if you are covered.

                                                                                                           4

How Can Our Dietitian Help you?

 Group Nutrition Services
        Group Nutrition Workshops Advertised In-Store and on Facebook
        Private Group Tours (TOPS, FHTs, High Schools, Sports Teams, etc.)
        Field Trip Factory Tours for Kids (Schools, Daycares, Girl Guides, etc.)
        Various Drop-In Style Events Advertised In-Store and on Facebook
     To book a group tour, please contact Brittany or visit bookadietitian.ca to
      book online
.

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Today’s Discussion

 Sometimes, it can be hard to determine proper
  portion control when you’re cooking for just one or
  two people. Today, I hope to show you how to
  make cooking for one or two healthier and easier!

                                                        6

Outline of Today’s Talk

 Meal Planning Tips
 Mix & Match Ideas

 Meal Inspiration

 Shopping Tips

                          7

Meal Planning Tips

1. Keep it simple
   Downscale recipes that serve four or more
   Choose recipes with 8 ingredients or less.
   One-pot meals (e.g. stews or casseroles) make for
    easier clean up.

                                                        8

Meal Planning Tips

2. Make it convenient
   Keep an ongoing shopping list
   Consider online shopping/delivery grocery service.
   Stock your kitchen with ready-to-go items (e.g. canned
    or frozen beans and vegetables, cooked chicken
    breast, canned sauces, etc.)

                                                             9

Meal Planning Tips

3. Enjoy cooking and eating
   Eat at regular intervals and take pleasure in eating.
   Turn on some nice dinner music during food prep.
   Avoid fatigue. Sit down at the table to chop your food.
   Take advantage of days you have more time & energy

                                                              10

Meal Planning Tips

3. Enjoy cooking
   Be efficient. Think “max” prep with “min” clean up
   Join a cooking class or watch YouTube videos for more
    inspiration
   Socialize. Cook with friends or organize a “meal
    exchange” or potluck.

                                                            11

Meal Planning Tips

4. Think leftovers
   Batch cooking. Cook extra servings of rice or pasta,
    meats, and vegetables to repurpose into new meals:
      Rice: Stir Fry, Jambalaya, Soups, Wraps, or Freeze it!
      Chicken: Quesadillas, Chicken Salad, Casseroles, or Freeze it!
      Vegetables: Pizzas, Quiche, Soups, Pasta Sauces
   Safe food storage. Label and date your leftovers. FIFO.

                                                                        12

Meal Planning Tips

5. Keep it healthy
      Substitute ingredients. Use plain yogurt instead of cream in
       recipes. Use applesauce instead of butter or oil when baking.
      Spice it up. Use salt-free seasonings and herbs to provide
       taste to foods while reducing the need for salt.
      Follow the balanced plate method.
     Breakfast               Lunch/Dinner                   Snacks

                                                    Fibre       Protein

                                                                          13

Meal Inspiration
  Meal Idea        Vegetables      Whole Grain     Protein        Directions
  Vegetarian          Precut        Precooked     Chickpeas    Mix ingredients
  Grain Bowl        Vegetables       Quinoa                       with your
                                                               favourite spice
                                                               blend or a dash
                                                                of soy sauce.
                                                                 Enjoy hot or
                                                                    cold.
 Chicken &        Prepared Salad   Sweet Potato   Rotisserie     Pierce and
Potato Dinner                                      Chicken       microwave
                                                               potato until soft.
                                                               Serve with salad
                                                                and chicken.
Soup in a hurry      Canned        Whole Grain    Red Kidney   Add ingredients
                   tomatoes &        Pasta          Beans      to no-salt-added
                      frozen                                    broth. Season
                   vegetables                                      with herbs,
                                                                  spices, and
                                                                  lemon juice

                                                                               14

Shopping Tips

1. Choose foods that will last
   Check best before dates
   Pick fruits and vegetables that are firm, without bruises
2. Save Money
     Take advantage of loyalty programs that save you
      money on groceries (e.g. PC Optimum)
     Price Match. Make use of flyers or apps (e.g. Flipp)
     Make a grocery list and avoid shopping while hungry

                                                                15

Shopping Tips
     Buy in bulk if you plan to use the food within its shelf
      life. Buying in bulk is not always a money-saver.
     Check the “unit price” to compare prices

                                                                 16

Shopping Tips

3. Shop well

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Shopping Tips

4. Shop for the stars.
   Use Guiding Stars to help you find nutritious choices
    in store. Guiding Stars is a nutrition rating system that
    rates foods with 0,1,2,or 3 stars (3 being the highest)

                                                                 18

 THANK YOU for your attention!

                    Brittany McMullan, MScFN, RD
                    Registered Dietitian

                    Zehrs Bolton | 487 Queen St. S | Bolton | ON | L7E 2B4
                    Zehrs Orangeville | 50 Fourth Av. | Orangeville | ON | L9W 1L0
                    E : brittany.mcmullan@loblaw.ca T: 519-215-6743

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Questions?

Coffee Break
10 Minutes until our next presentation
 please help yourself to the refreshment table

                         Sponsored by:

Seniors’ Day 2018
Generously Sponsored By:

#EatTogether
We're on a mission to get Canadians to eat
together. Because so much good happens
       when we do. Learn more at
     eattogether.presidentschoice.ca

Nutrition Myths – BUSTED

   Angela Wallace, MSc. RD
     Eat Right Feel Right

Nutrition Myths – BUSTED

•   Eggs and cholesterol
•   Carbohydrates
•   Types of sugars
•   Eating at night
•   Fresh over frozen
•   You need fewer
    nutrients once you
    reach 60

“Low fat is healthier for you”
A low fat diet doesn’t necessarily
mean a healthy diet
Fact  instead focus on getting a diet
rich in healthy fats
    – Healthy fats include the mono and
      polyunsaturated fats found in
      vegetable oils, fatty fish, nuts, and
      seeds

Recommendation: Avoid trans fats,
somewhat limit saturated fats, and
make healthy fats a part of your daily
diet.
    – Always read the food label

“Eggs are bad for your heart”
Egg yolks are high in cholesterol,
however the effect on your actual
blood cholesterol is quite minimal

Fact  trans fats and saturated
fats play a much stronger role in
blood cholesterol (e.g. fat on
steak, butter, etc.)

Recommendation: a healthy
individual can have 1 egg each day,
however those with heart disease,
high cholesterol, or diabetes
should try to limit their egg intake
to 2-4 eggs per week

“Carbohydrates make you gain weight”
Carbohydrates don’t make
you gain weight, overeating
and too many calories does –
it won’t matter if these
calories come from carbs,
protein, or fat

Fact  by cutting out healthy
carbs, like whole-grains,
beans, and fruit your body
will be missing its main source
of energy and important
nutrients and vitamins (e.g.
Vitamin Bs, fibre etc.)

“Carbohydrates make you gain
               weight”
• Low Carb versus Low Fat for
  Weight Loss?

Recommendation: Focus on the
type of carbohydrate you are
eating (quality) and the portion
size (quantity)
For example, whole grains are a
good quality source of carbs and
full of fiber and other nutrients

“Raw sugar is better than white sugar”
Sugar is sugar – bottom line!

Fact  our bodies break down any
form of sugar we eat to glucose
(which our bodies then use for
energy)

Honey, maple syrup, and agave are
all natural forms of sugar, however
they act in our bodies like all the
refined forms of sugar

Recommendation: 6 teaspoons of
sugar or 30 grams

“Fresh is better than frozen”
Frozen fruit and vegetables are
just as nutritious as fresh fruits
and vegetables.

Fact  frozen produce is usually
frozen quickly after harvest which
prevents any deterioration and
allows the nutrients to be
preserved

Recommendation: both frozen an
fresh fruits and vegetables are
nutritious, use whatever works
best

“Eating too much sugar will give me
              diabetes”
• Although type 2 diabetes is linked to high
   levels of sugar in the blood, it does not
   mean that eating sugar causes this
   disease
Fact  there are several other factors that
play a role
     – Too much fat in the diet
     – Overweight/obesity
     – Gestational diabetes
     – Inactivity (less than 3 times per week)
     – Ethnic groups
     – Family history

‘’ Eating too much sugar will give me
               diabetes”
• In type 2 diabetes the cells in your body
  aren’t responding to insulin as well as
  they should be
• So…your sugar sits in your blood – causing
  you to fatigue

Recommendation: You don’t have to avoid
any food or beverage completely, however
you should be more cautious about how
much sugar you are eating in order to help
manage your risk and overall health.
Focus on eating a healthy well balanced diet
and moving more!

“Eating at night can make you gain
               weight”
Calories are calories, it doesn’t
necessarily matter what time of
the day you eat them

Fact  overeating in the late
hours can be problematic, not
necessiarly the time you are
eating

Recommendation: evaluate your
physical hunger when your
looking to snack in the evening
and try to eat more throughout
the day

“You need fewer nutrients as you age”

• You will require less calories as
   you age (compared to younger
   adults), however even in older age
   you still require a healthy amount
   of nutrients
Fact  as we age our ability to absorb
nutrients decreases, so with age you
actually need more nutrients

Recommendations: focus on getting a
variety of foods during each meal of
snack
Think of the healthy plate model

“Seniors don’t need to worry about
               nutrition”
Fact  nutrition is important at any
age, it is never too late to be healthier
• Young or old, everyone can benefit
   from more fruits and vegetables,
   whole grains, lots of water, protein,
   healthy fats, etc.
• The better you eat, the better you
   feel

Recommendation: do your best to eat
healthy balanced meals each day.
Think about filling half your plate with
fruits and veggies

“It’s ok to skip meals”
Fact  Skipping meals can cause you to
1) overeat at your next meal
2) drop in blood sugar levels
3) Skipping meals will make it difficult to
     get all the nutrients you need in a day

Recommendation: even if you are not
hungry, try to eat smaller meals
throughout the day.
• Aim to have 2-3 food groups at each
   meal or snack
• Plan your meals ahead of time
• Eat at regular times throughout the
   day
• Keep it simple (e.g., slice of bread,
   peanut butter and a hard boiled egg)

Credible Sources:
• WebMD
• Healthline
• Dietitians of Canada (for nutrition
  information)
• Mayoclinic
• Health Associations (e.g., Heart and Stroke,
  Canadian Diabetes Association)

Thank You!

    Angela Wallace, MSc, RD
      Eat Right Feel Right
    www.eatrightfeelright.ca
         416.527.3106

Questions?

Coffee Break
10 Minutes until our next presentation
 please help yourself to the refreshment table

                         Sponsored by:

Seniors’ Day 2018
    Supported By:

Meant to #EatTogether
    We’re on a mission to get Canadians to
#EatTogether again. And there’s no better time
to start than now. This year, let’s put down our
  phones, let’s close our computers, and let’s
                  #EatTogether

Questions?

Coffee Break
10 Minutes until our next presentation
 please help yourself to the refreshment table

                         Sponsored by:

Seniors’ Day 2018
This event was made possible through a
working partnership between the Caledon
Seniors Centre and the Town of Caledon
    Thank you to everyone involved!

Mayor Allan Thompson

 “In Caledon, Seniors are the
backbone of our community”

Creating
 Supportive
Environments
     for
Healthy Eating
Paul Sharma
Director, Chronic Disease & Injury Prevention
Region of Peel – Public Health
                                                49

Public Health… who are we?

                             50

Chronic Disease of Older Adults

 Health Issue           Year      Peel   Ontario

 Obesity
                      2013/2014   24%     28%
 (65 years & older)

 Diabetes
                        2015      28%     23%
 (50 years & older)

 Heart Disease
                        2015      10%     12%
 (50 years & older)

                                                   51

What can we do about it?
Healthy Eating
• Enjoy a variety of nutritious foods
    o   Vegetables & fruit
    o   Whole grains
    o   Milk & milk alternatives
    o   Fish, lean meats & plant-based proteins
    o   Healthy fats
    o Minimally processed foods

Physical Activity
• Be physically active every day
    o Aim for 150 minutes per week

Changes to the community food environment
                                                  52

Peel’ s Community Food Environment
                Rural
              Agriculture

                Urban
              Agriculture

             Neighbourhood
               Food Retail

                                53

Changes Over Time

                    54

Unhealthy foods are everywhere!

                                  55

Food around Caledon

                      56

Agriculture in Caledon

     Photo by Danielle Mar
     Courtesy of the Caledon Enterprise   57

Improving the food environment

GOAL:
A healthy food environment exists when
residents live in a community that makes the
healthy food choice the easy food choice!
How?
•  access, availability and affordability of
  healthy food and beverages
• Develop policy and guidelines for food
  products and food safety
                                                58

So what’s happening?

       National                 Provincial                 Local
ADVOCACY:                 SUPPORT LEGISLATION:    PROJECTS:
• Canada’s Food Guide     • Menu labelling        • Changes to the food
                                                    environment
• Food labelling          • Nutrition standards
                                                  • Promotion and
• Restricting unhealthy                             marketing
  food and beverage
  marketing to children                           • Nutrition guidelines or
                                                    policies
• Banning partially
  hydrogenated oils in
  food

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Food Handler Certification in Peel
• Aging affects our ability to fight off
  foodborne illnesses.

• Practicing safe food handling at
  home, when volunteering or at
  work will help protect yourself and
  others from becoming sick.

• The Region of Peel offers learning
  options to become a certified food
  handler.
                                           60

Making healthy food more available

                           Add another
                           photo

                                         61

Thank you!

Paul Sharma, Director
Chronic Disease & Injury Prevention
Region of Peel – Public Health
905-791-7700
                                      62

Questions?

Let’s Eat!
Please Join Us For A Nutritious Lunch!

Did You Know…

LET’S EXERCISE!!!!

         Please Welcome
        Susan Haughton
Demonstrating the Town of Caledon’s
Sit and Get Fit 55+ Exercise Class

Coffee Break
10 Minutes until our next presentation
 please help yourself to the refreshment table

                         Sponsored by:

HOW TO EAT WELL TO FEEL YOUR BEST

               FILOMENA VERNACE-INSERRA
               REGISTERED DIETITIAN

               INNER HEALTH NUTRITION CONSULTING
               www.innerhealth1.ca
               905-265-2140

HEALTHY EATING IS A PRIORITY…

                  A healthy diet is
                    essential to
                   feeling well &
                enjoying life to the
                       fullest!

What Does A Healthy, Balanced Meal Consist Of?

YOUR MOM WAS RIGHT!
Eat Your Vegetables & Fruit

                                Include at Breakfast:
                                   1 medium piece of fruit (e.g., berries on cereal
                                    or chopped apple with cottage cheese)
                                   Leafy greens (e.g., omelet)

                                Lunch & Dinner: 1/2 plate
                                   Aim for 1 cup or more variety vegetables at
                                    both meals or 2 cups or more leafy greens

                    What to do:
                                Keep preparation simple!
                                Frozen, fresh, precut vegetables & fruit

DON’T FEAR GRAINS!
Grains & Starchy Vegetables:

                           Aim for a variety of whole grains
                              Oats, quinoa, brown rice, whole grain pasta
                              Helps with energy, feeling full & satisfied
                              Lowers risk of heart disease, diabetes, & helps
                               to keep healthy digestive system

                    What to do:
                         Include fibre rich grains at breakfast
                         Include at lunch & dinner – ¼ plate

JUST AS IMPORTANT!
Milk & Milk Products

                          Important for bone, heart, & gut health
                          Good source of probiotics
                          Calcium recommendations:
                             51-70 yrs: women 1200 mg/d (men1000 mg/d)
                             >71 yrs: 1200 mg/d (men & women)
                          Contributes vitamin D
                             >50 yrs: 400 IU/d supplement

                       What to do:
                          Include at breakfast
                          Choose as snacks
                          Lactose-free is just as nutritious
                          Choose fortified milk alternatives

FOCUS ON PROTEIN:
Meat & Alternatives

 Provides important nutrients:
     - iron, zinc, vit. B12, & protein

     - strengthens immune system

     - keeps muscles strong & you moving
       independently & prevents falls

     - aim for 2-3 servings daily plus protein-
       rich milk products

FOCUS ON PROTEIN:
 Keep it convenient
 Cook a few pieces of meat (e.g., chicken breasts) at a time & freeze
 Choose frozen or canned legumes for convenience
 Include eggs, tuna, cottage cheese, cheese

What to do:
    Beans, lentils, and tofu more often
    2 servings of fish weekly (omega-3-rich fish)
    Aim for ~ 3oz (75gm) cooked, ¾ cup legumes, 2 eggs, or ½ cup
      tofu/tempeh

FOCUS ON PROTEIN:                                                                              Aug 4th 2017 CTV News

        The American Journal of Clinical Nutrition, Volume 106, Issue 1, 1 July 2017, Pages
         12–13.

EATING WELL:
Healthy Breakfast Ideas

                           Sliced pear & almond butter on
                             whole grain pita round with
                             Smoothie (milk or soy milk and
                             frozen/fresh berries)

                           Egg omelet with spinach & parmesan
                             cheese, 100% whole grain rye bread,
                             sliced oranges

                           Steel cut oatmeal with peanut butter,
                             yogurt with berries

EATING WELL:
Healthy Lunch & Dinner Ideas

                                Mixed bowl with cooked whole grain
                                 quinoa or brown rice, hard boiled
                                 eggs, leftover vegetables, healthy fats
                                 such as avocado, chia &balsamic
                                 dressing

                                Canned low sodium legumes mixed
                                 in with steamed leafy greens such as
                                 swiss chard or rapini & whole grain
                                 crackers on side

                                Baked sweet potato topped with
                                 cottage cheese & mixed green salad

Just Too Much To Eat?
 Break up your meal into smaller meals
    Have your protein rich food & grains first
    Choose vegetables with dip for a snack

 Have smaller meals throughout the day
      Plan to eat every 2-3 hrs

 Don’t drink fluids (water) with your meals as this
  may affect appetite
      Drink after your meal

 Make each bite count!
      Fill up on nutritious foods and limit those “other foods” that
       offer little nutrition

 Talk to your doctor!

EATING ALONE?
Making Meals Worth The Effort!

                    Create A Pleasant Environment

                    Find Companions
                            Exchange recipes for more inspiration or try a new
                             APP!
                            Cookspiration app (Dietitians of Canada)

                          Go For A Walk Before Eating

EATING ALONE?
Making Meals Worth The Effort!
 Keep Meals Simple:
  No cook meals
  Build a healthy meal from salad bars
  Use grocery store conveniences
  Order meal kits online (ingredients/recipes)
  Order groceries online for pick-up at store/delivery to
   home

NUTRI-eSCREEN: Eating Habits Survey

                              Find out how your eating
                                habits are helping to keep
                                you healthy & active
                              http://www.nutritionscreen.ca/escreen/

PUTTING IT ALL TOGETHER…
Planning Is Key!
               Choose a variety of nutritious foods each week

               Plan for 3 meals and 1-3 small snacks each day
                  Skipping any meal, but especially skipping
                    breakfast, will make it difficult to get all the
                    nutrients you need each day.
                  Go grocery shopping with a list – plan out
                    meals!
               Balance your plate using the “Healthy Plate”

               Keep a food diary for a few days to compare

               Food is your fuel!

THANK YOU…..

   Filomena Vernace-Inserra, BASc, RD
            Registered Dietitian

        Inner Health Nutrition Consulting
              www.innerhealth1.ca
                 905-265-2140
            dietitian@innerhealth1.ca

Questions?

Thank You For Coming
See You Again Next Year