Eating for health and wellbeing Recipes, information and guidance on healthy eating for older people Visit our website: www.nhsaaa.net All our publications are available in other formats Introduction Healthy eating is always a positive choice to make no matter how old you are. Eating well helps you to maintain a good quality of life. It benefits your health, mental wellbeing and energy levels for as long as possible. By eating well you can minimise the risks of illnesses and better manage health problems. However, it has been identified that older people living at home face a range of barriers to healthy eating which in turn may put them at risk of nutritional deficiencies, diet related disease and reduced quality of life. Inside the booklet you will find information and guidance on healthy eating as well as a selection of healthy recipes that are easy to cook for one. A variety of tips and ideas will help you to use the information provided. There is also a section on malnutrition, poor appetite and chewing difficulties, which you may find useful. Table of Contents The Eatwell Plate ......................................................................... 2 Salt .............................................................................................. 9 Food labels .................................................................................10 Shopping on a budget ...............................................................11 Store cupboard essentials ...........................................................12 Fridge and freezer essentials ......................................................14 Keeping food safe .......................................................................15 Hints for healthy cooking ...........................................................18 Kitchen: Making things easier .................................................. 22 Malnutrition .............................................................................. 23 Restoring your appetite ........................................................................ 24 A poor appetite and weight loss ........................................................... 25 Chewing difficulties .............................................................................. 26 The importance of breakfast ..................................................... 27 Ideas and recipes ...................................................................... 29 Tasty breakfast ideas ........................................................................... 30 Snack, lunches and soups .................................................................... 35 Main meals .......................................................................................... 39 Desserts .............................................................................................. 54 Meals ideas ........................................................................................... 57 Freezer storage time .................................................................. 58 How to read food labels guideline ............................................. 58 The Eatwell Plate Healthy eating guidelines are as relevant to older people as they are to younger adults. However, these guidelines need to be applied with an element of common sense. Healthy eating is important in the younger age group of 64 – 74 years as long as you remain fit and active, however if you are frail or ill a healthy diet would not be applied too strictly. The Eatwell Plate is a healthy eating model for the UK and it makes healthy eating easier to understand. It is divided into five segments, each one representing the different types and amounts of foods you should be eating to have a healthy, varied and balanced diet. By following the Eatwell Plate advice you make sure your diet is nutrient-dense, i.e. contains foods which are rich in essential nutrients rather than those which supply mainly energy (calories). It is particularly important with age as your energy requirement tends to decline but your need for protein, vitamins and minerals remains unchanged. The balance of the Eatwell Plate doesn’t have to be achieved at every single meal. It can be achieved over a day or several days. The important thing is that you are getting the balance right by eating more food from the larger four food groups and less food from the smallest one. 2 Starchy foods Should make up 1/3 of your diet. Try to include foods from this group in every meal. Breads tatoes Po als ere c ll A l a B re s r e Pasta eakfast c These foods provide your body with: Carbohydrates for energy. Fibre for healthy bowels and reduced risk of constipation. Whole Grain Varieties The entire grain on its own: Wild and brown rice, oats, popcorn. Manufactured product: Wholegrain breakfast cereal, whole wheat pasta, oatcakes. More fibre and other nutrients than in refined starchy foods. May prevent heart disease, cancers of the stomach or bowel, type 2 diabetes. Look for word ‘WHOLE’ in a product name e.g. wholemeal bread. Check for whole grain as the main ingredient if it appears at the top of the ingredients list e.g. whole grain wheat, brown rice, whole rye. Remember not too fill up on fibre without eating other foods. Helpful Drink plenty of fluids to get the best of fibre. Tips Eat a range of starchy foods to get all the nutrients you need. Oats are rich in soluble fibre to keep your cholesterol levels low. For ways to increase fibre content when cooking see page 19. For ideas on how to include starchy foods across the day see page 57. 3 Fruit and vegetables Should make up 1/3 of your diet. Eat variety of fruit and vegetables every day at every meal. ned Ju an ice C d F n r ze d esh Fro Drie These foods provide your body with: Important vitamins and minerals to help your body to function properly. Fibre to help reduce cholesterol levels and to keep your blood sugar level constant. Apply the RAINBOW rule! Different colours of fruit and vegetables offer different health benefits. Aim for at least FIVE portions of fruits and vegetables per day! 1 Portion = 80grams = = A handful A glass of juice only counts for one of your 5 a day no matter how Helpful many you drink! Frozen or canned varieties are as good as fresh ones. Tips Use more of these if the preparation of raw veg is too difficult. If you find it difficult to eat raw fruit, try softer canned or cooked fruit. For tips on reducing vitamin loss from fruit and vegetables see page 20. 4 Milk and dairy products Aim for three portions daily (A portion is a glass of milk, a small pot of yogurt or a small matchbox size piece of cheese) Provide a lot of calcium that is easy for our body to absorb. gh l yo urt Al s A A ll ll s milks cheese These foods provide your body with: Calcium for strong, healthy bones and teeth and vitamin D for its absorption. Vitamin A for good vision, healthy skin and immune system. Protein for growth, development and repair. High calcium intake slows down the calcium loss from the bone. Milk and dairy products are the best way to get enough calcium. Vitamin D is needed for calcium absorption. We mainly get vitamin D from the sun on our skin. However, due to age and low sunlight in Scotland you should consult your doctor for advice if you are concerned. Low fat alternatives: Suitable if you have a good appetite and have not recently lost any weight. Have the same calcium content as full fat varieties. Non-dairy sources of calcium include soya milk, broccoli, almonds, and kale. However, it is not that easy for your body Helpful to absorb calcium from these sources. For ideas on how to incorporate dairy products across Tips the day see page 57. 5 Meat, fish and alternatives Two to three portions of these foods are needed daily. (A portion is 50g-75g meat, 75-100g fish or 2 eggs) ts and s ans and gs u ee e p g N d B u E s ls e s A l a n y f o m , e ry sh at, poult Any fi These foods provide your body with: Protein for growth, development and repair. Iron to prevent anaemia. • Meat, fish, offal and its products – iron easily absorbed • Beans and pulses – need vitamin C rich foods for better iron absorption Zinc (red meat) for wound healing and the functioning of the immune system. Vitamin B12 (meat, fish, poultry, eggs) to make red blood cells and for healthy nervous system. Vitamin A (oily fish, eggs) for good vision. Fibre (beans, pulses, nuts and seeds) for healthy guts and low cholesterol levels. Aim to eat two portions of fish a week, one of which should be oily. Oily fish salmon, herring, trout, sardines, pilchards, fresh tuna, mackerel: • Source of omega-3 fatty acids for healthy heart and joints. Sardines with bones are a good source of calcium and vitamin D. For tips on how to keep down the fat content of meat and poultry Helpful see pages 18 – 21. Beans and pulses are great meat substitutes and can also count Tips towards one of your 5 a day. 6 Fatty and sugary foods Not necessary for a healthy diet as they are low in nutrients but high in energy. Enjoy occasionally, in small amounts as part of balanced diet. ers, ma e away y drink tt rg ak fo izz s u a T o F b r , in d s s l e i s O S w y r e t e s t a s, p c s, ak it s es, biscu Crisp These foods provide your body with: Saturated fat which can increase the amount of cholesterol in blood over time. Sugars which increase risk of dental problems. Salt which increases the risk of high blood pressure. Ways to cut down on fats Ways to cut down on sugar Avoid highly processed,