Nutrition for a Balanced Life

The older we get, the more important it is to make good food choices that keep our minds sharp, our energy levels high and our bodies strong. If you’re not getting enough food, or enough of the right vitamins or nutrients in your food, this can result in bone loss, heart disease, diabetes, arthritis—all of which increase your risk of falling. Eating Well with Canada’s Food Guide provides you with general guidelines on the foods you need to maintain or improve your health. This Guide is available on Health Canada’s website ( or through 1-866-225-0709.

Here’s a quick guide to the types of healthy foods that should always be on your shopping list.

  • Fruits (frozen or fresh) - blueberries, raspberries, and dark cherries are ideal fruits, loaded with vitamins and antioxidants.
  • Vegetables (frozen or fresh) - especially dark, leafy ones like spinach, kale and Swiss chard.
  • Dairy - incredibly important for Calcium and Vitamin D. Include low-fat or non-fat milk, yogurt, and cheese in your grocery cart.
  • Whole grains - Important for B vitamins and fibre. Explore oatmeal, whole wheat breads and pastas, and grains such as quinoa, which is also very high in protein.
  • Meat and Fish - Focus on lean meats such as skinless chicken and turkey breasts, which supply protein and vitamin B-12. For fish, choose oily fish like salmon for their Omega-3 fatty acids, which help fight bad cholesterol.

Your Nutrition Checklist
   Are you getting enough calcium rich foods and Vitamin D?
   Do you eat a variety of foods from each food group every day?
   Do you ever miss or skip meals? Skipping meals can cause weakness or dizziness, putting you at greater risk for a fall.
   Do you choose leaner meats, poultry and fish, as well as dried lentils, peas and beans?
   Do you regularly buy lower fat milk and other foods?
   Do you choose whole grain and enriched breads, pastas and cereals?
   Are you ever dehydrated? Eight glasses of water per day is recommended for optimal health.

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