Questions I and My Family Should Ask?

• Am I eating a balanced diet consisting of macronutrients?
• Do I include vegetables and some protein sources in every meal?
• Do I get enough calcium and vitamin D?
• Am I unintentionally losing weight?
• Am I unintentionally gaining weight?
• Can I safely increase daily physical activity?
• Do I forget to eat or drink?
• Do I feel safe cooking for myself in my kitchen?
• Can I reach out to others or services for help with meal preparation?

What actions should I take after reviewing this section:

• Have your doctor evaluate any changes in your weight? If possible, weigh yourself once a week and record the results in a journal.
• Ask your family doctor to measure your Body Mass Index (BMI) to monitor your weight.
• If you experience loss of appetite, difficulty swallowing, or difficulty accessing food, consult your doctor.
• Consult a dietitian for weight loss or gain issues. See the "Unintended Weight Loss" section for more details.
• Take 1,000 IU of vitamin D daily if necessary. See the "Bone Health" section for guidance.
• Engage in 30 minutes of daily exercise and resistance training if possible. Refer to the "Exercise" section.
• Include protein in every meal and drink protein-rich beverages such as milk or soy milk.
• Involve your family in evaluating your kitchen safety.
• Plan meals with friends and family to encourage shared eating.

What is Nutrition?

• Nutrition is the process of providing the body with the substances it needs to maintain health and function.
• Nutrients are obtained from food and are classified into macronutrients and micronutrients.
• Macronutrients include carbohydrates, proteins, and fats.
• Micronutrients include most vitamins and minerals.

Where Can I Obtain Macronutrients?

• Carbohydrates include grains, starchy vegetables, pasta, and bread.
• Fats can be consumed individually in the form of butter or oil.
• Protein is essential for building and maintaining muscle mass.
• Protein and fat can be obtained together from dairy products and meats.
• Efforts should be made to include all macronutrients in every meal.
• Macronutrients are major dietary components: carbohydrates, fats, and proteins.

What Are Good Sources of Protein?

• Protein sources can be divided into two categories: animal-based and plant-based.
• Animal protein sources include meat, poultry, fish, eggs, milk, and cheese.
• Plant protein sources include beans, legumes, grains, nuts, and seeds.
• Vegetables and fruits sometimes contain small amounts of protein.
• It is important for older adults to consume adequate amounts of protein.
• Studies have shown that protein supports overall health and aids in recovery from illness.
• A minimum of 1.0 to 1.2 grams of protein per kilogram of body weight is recommended.

How Should I Prepare My Plate for Balanced Nutrition?

• The Canadian Food Guide suggests that people prepare a "healthy plate" for themselves.
• This means half the plate should contain vegetables and fruits, and the other half protein and whole grains.
• Choose healthy beverage options.
• This includes selecting milk, water, or tea, while avoiding sugary drinks.
• Older adults should consume sufficient protein to maintain muscle mass.
• Your plate should consist of half vegetables, one-quarter protein, and one-quarter grains.

What Problems Can Arise from Poor Nutrition?

If we suffer from poor nutrition, it can result in either weight gain or loss, both of which can cause health problems.

Weight gain increases the risk of diabetes, high blood pressure, heart problems, and joint stress.

Weight loss increases risks related to mortality, injuries from falls, and prolonged recovery from illness.

Unintentional weight loss may indicate depression or an underlying medical condition.

Please refer to the “Unintentional Weight Loss” section for more details.

What Micronutrients Should I Consume?

Most micronutrients, such as vitamins A and B12 and calcium, are obtained through a healthy diet.

One of the most important vitamins for our bodies is vitamin D.

Older adults often require vitamin D supplements, as levels tend to decline with age.

A daily intake of 1000 IU of vitamin D is recommended.

It is important to consume calcium along with vitamin D.

A daily intake of 1.2 grams of calcium, from diet and supplements, is also recommended.

Measuring 1.2 grams of calcium can be difficult, but it is approximately equivalent to 3–4 servings of dairy products per day.

Calcium can also be obtained from supplements or high-calcium foods such as broccoli.

Adequate vitamin D and calcium intake can reduce the risk of bone fractures.

Older adults are prone to fractures due to osteoporosis.

Please refer to the “Bone Health” section for further details.

Poor nutrition can lead to chronic diseases and increase the risk of death and prolonged hospitalization.

What Tips Can Help with Weight Loss?

• Consult your doctor first if you are overweight or want to lose weight.
• They can provide resources on safe weight-loss strategies.
• You may be referred to a dietitian to review your diet and create a plan.
• Some good tips include:
• Exercise a little every day.
• Avoid sugary drinks such as soda and alcohol.
• Eat smaller portions.
• Include vegetables with every meal.

Is Losing Weight Always Important?

• The simple answer is no.
• We may think we are overweight and need a strict diet, but this can be dangerous.
• Studies have shown that slight weight gain in older adults can be protective for health.
• A strict diet may lead to malnutrition.
• Excessive weight gain and obesity are, of course, harmful.
• Consult your doctor before starting any weight-loss plan.
• Weight gain in older adults can sometimes be protective.
• Excessive weight gain negatively affects health.

What Is My Ideal Weight?

• Ideal weight depends on a person’s height, body composition, health status, sex, and other factors.
• One way to monitor weight is using Body Mass Index (BMI), which is calculated from weight and height.
• A normal BMI for younger adults ranges from 18 to 25.
• For adults aged 65 and older, a normal BMI ranges from 22 to 30.

What Other Risk Factors Are Caused by Poor Nutrition?

• Several factors can prevent older adults from cooking, leading to poor nutrition.
• If you eat only a piece of bread and tea per day or small meals, you may be at risk for malnutrition.
• Some older adults have cognitive difficulties, making cooking unsafe or challenging.
• If you forget the stove on, burn food, or leave food until it spoils, inform your family and doctor.
• Some may experience loss of appetite, swallowing difficulties, or difficulty accessing food.
• Malnutrition can result from multiple factors including impaired cooking ability, food access issues, mood changes, swallowing difficulties, or gastrointestinal symptoms.