Maintaining a healthy weight is important when you get older. It’s wise to make good food choices, watch how much protein you take and be active. Fast weight loss is not healthy. When you lose weight quickly you can lose muscle and this can affect your health. Remember that adults come in a variety of sizes and shapes. Try to eat at least the minimum number of servings from all four foods groups each day. Grain products (6 – 7 servings) Vegetables and Fruits (7 servings) Milk and Alternatives (3 servings) Meat and Alternatives (2 – 3) Canada’s Food Guide (www.healthcanada.gc.ca/foodguide provides good advice on what foods to choose and how much you need to eat to be healthy. Follow Canada’s Food Guide for the correct serving size. Eat regularly. Include three meals each day. If you are hungry, add a small snack in between meals. Limit high fat and high sugar foods. Eat your meals slowly and enjoy each bite. Choose fruit instead of fruit juice. Eat when you are hungry. Stop when you are full. Don’t overeat, you don’t have to finish all the food on your plate. With efficient metabolism food gets shut to the furnace to be burned quickly.

Coffee can speed-up your metabolism and increase the efficiency of your metabolism. Skipping a meal, especially breakfast, will make it harder to get all the nutrients you need each day. Eat at regular times every day. Plan your meals and snacks ahead of time. If you don’t feel like cooking, replace a meal with 2 or 3 easy snacks. Meals don’t have to be complex or require cooking Have a toast with peanut butter, fruit and a glass of milk. Aim for at least three food groups for your meals. Pack healthy snacks to take with you when you are away from home. How is your appetite? If you live alone, sitting down to eat a meal by yourself can be hard. You may not feel like making meals for just yourself. Food may not interest you and may not taste as good. Here are some ideas to help you to increase your appetite: Choose a comfortable place to eat. Exercise or take a walk before meals. Add flavor to your food by adding herbs and spices. Eat meals with family and friends, if possible. Try a new recipe Join a cooking club or community kitchen. Ask your health care provider if your medications are causing appetite or taste problems Do you get enough protein in your diet? Meat, poultry, fish, eggs, legumes such as beans, peas and lentils, tofu, nuts and seeds are excellent sources of protein, iron and B vitamins. You don’t always need meat, fish or poultry to meet your protein needs. Try other foods that are good sources of protein such as nuts, legumes, eggs or tofu. They are quick and easy and make great snacks! Try to eat 2-3 servings of protein rich foods per day.

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