1. Nutritional Balance for You and the Person You Are Caring For Lauren Gogol, MScFN, RD April 19 th, 2016 Care for the Caregiver Information Series

2. Outline What is healthy eating & why eat healthy? Canada’s Food Guide Planning and preparing balanced meals and snacks

3. What is Healthy Eating?

4. Why Eat Healthy? To provide the best ‘fuel’ for your body To promote optimal health and wellbeing To help prevent or manage chronic diseases What reasons do you have to eat healthy?

5. Canada’s Food Guide

6. Vegetables & Fruits Choose fresh, frozen, or canned vegetables and fruits in a variety of different colours Choose vegetables and fruit more often than juice Steam, bake, or stir-fry

7. Grain Products Choose whole grains more often ▫Whole grain breads, oatmeal, and whole wheat pasta Include a variety of different grains ▫Barley, brown rice, oats, quinoa, and wild rice

8. Milk & Alternatives Drink 2 cups (500ml) of milk each day to make sure you get enough vitamin D ▫If you don’t drink milk, choose fortified soy beverage instead Choose lower fat milk and milk alternatives ▫Milk, cheese, and yogurt

9. Meat & Alternatives Choose beans, lentils, and tofu often Eat at least 2 servings of fish each week Trim visible fat from meats and remove skin from poultry Roast, bake, or poach If you buy packaged meats, choose those lower in salt

10. Fluids Water is best Other sources of fluid: ▫Coffee/tea ▫Milk ▫100% Fruit juice ▫Vegetable juice ▫Broth or soups

11. Planning Balanced Meals and Snacks At meal times: ▫Choose foods from 3 or 4 food groups At snack times: ▫Choose foods from 2 food groups

12. Preparing Balanced Meals in Less Time Use “healthy” convenience foods ▫Frozen vegetables and fruits ▫Roasted chickens ▫Prepared salads ▫Pre-cut fresh vegetables and fruits ▫Canned tuna/salmon ▫Canned beans/legumes ▫Shredded cheese ▫Canned diced tomatoes/pasta sauce ▫Eggs

13. Preparing Balanced Meals in Less Time Plan ahead Cook once, eat twice Freeze for later Microwave cooking Slow-cooker or one-pot meals Choose recipes with fewer ingredients

14. In Summary Follow Canada’s Food Guide and choose a variety of foods every day Don’t forget to drink enough fluids Planning and preparing nutritious, balanced meals can be simple Most Important: Make sure to look after yourself. A healthy, balanced diet isn’t just important for the person you are caring for; it is important for you too!

15. Questions?