Seniors Nutrition Project

Resources to Help Keep Seniors Healthy at Home

The Community Training and Development Centre has developed a toolkit with information on the importance of quality nutrition for the health and wellbeing of older adults. Below you will find downloadable resources and information on how seniors can stay healthy while ageing-in-place.

Download our Keeping Seniors Healthy at Home guides with information and tips about nutrient-dense food, brain health, exercise, and social connection.

Review the additional resources section with a list of links, carefully selected from trustworthy sources that will help you can learn more about eating well.

Our infographics can be downloaded and shared and were designed to deliver a focused and simplified message about quality nutrition.

Don't forget to explore the recipe section! Download 20+ Health Canada approved recipes you can try at home and share with friends and family.

Please explore the resources and enjoy the recipes as you taste the delicious healthy outcomes.

Keeping Seniors Healthy at Home

What factors influence healthy aging? Research has identified everything from eating a nutrient-dense and balanced diet, regular physical activity, routine health screenings, staying socially active in a community, a good sleep routine, challenging the brain, and engaging in activities/hobbies that bring you joy and a sense of purpose. Download our guides below to learn more!

  •     NUTRIENT DENSE FOOD    
  •     EXERCISE    
  •     BRAIN HEALTH    
  •     SOCIAL CONNECTION    
    NUTRIENT DENSE FOOD    

Nutrient Dense Food

Keeping Seniors Healthy at Home: Nutrient Dense Food

The basic concept of nutrient density is the amount of nutrients you get for the calories consumed. “Empty calories” is term which refers to foods that are high in calories and do not contain much nutritional value (fast food, highly processed foods, baked goods, cookies, breads, sugary drinks etc). Most nutrient-rich foods can be found in the perimeter of the grocery store (fresh foods, vegetables, meats, fish, dairy) and “empty calorie” foods are often in the middle isles (highly processed foods, snacks and products that have a long shelf life such as cereals and canned food). Download our guide below to learn which food items are nutrient-dense, the benefits of these foods and how to easily add more of these delicious foods into your diet!

    EXERCISE    

Exercise

Keeping Seniors Healthy at Home: Exercise

Exercise and physical activity are considered a cornerstone of almost every healthy aging program. Scientific evidence suggests that people who exercise regularly not only live longer, but they may also live better, and are less likely to develop heart disease, stroke and diabetes. All of these risks are associated with dementia.  Physical activity also pumps blood to the brain, which nourishes the cells with nutrients and oxygen, and may even encourage the development of new cells. Download our guide below to learn simple tips on how to increase physical activity for yourself or someone you care for.

    BRAIN HEALTH    

Brain Health

Keeping Seniors Healthy at Home: Brain Health

Brain health is about keeping the brain working at its best and reducing risks to it as we age. Research suggests the choices you make to keep your body healthy may be good for your brain as well. They also make it easier for the brain to cope with any changes that happen with aging and may reduce your risk for dementia later in life. It’s never too early or too late to start being brain healthy. Download your guide to brain health below!

    SOCIAL CONNECTION    

Social Connection

Keeping Seniors Healthy at Home: Social Connection

Social relationships, or the relative lack thereof, constitute a major risk factor for health, rivalling the effects of well-established health risk factors such as smoking, high blood pressure, and obesity. Research continually shows that engaging in daily conversation, whether it’s a simple chat about the weather or a deep and meaningful conversation, can help improve mental and physical health. Download the guide below to learn more about simple ways to increase social engagement and improve mental and physical wellbeing.

Infographics

We designed these infographics with the goal of communicating the importance and benefits of nutrient-dense foods. For visual learners, the information in these graphics is focused and easy-to-read. Click on the arrows to scroll through and click on each photo to download them to your personal computer. We encourage you to share them with friends, family, or caregivers and post them on the fridge as helpful reminders!

A Balanced Diet

We designed these infographics with the purpose of communicating nutrition information in an easy to read and focused format. Click on each infographic to download and share them with friends, family, clients and caregivers.

Eat the Rainbow

We designed these infographics with the purpose of communicating nutrition information in an easy to read and focused format. Click on each infographic to download and share them with friends, family, clients and caregivers.

Supporting Brain Health

We designed these infographics with the purpose of communicating nutrition information in an easy to read and focused format. Click on each infographic to download and share them with friends, family, clients and caregivers.

Making Healthier Choices

We designed these infographics with the purpose of communicating nutrition information in an easy to read and focused format. Click on each infographic to download and share them with friends, family, clients and caregivers.

Increase Nutrient Density

We designed these infographics with the purpose of communicating nutrition information in an easy to read and focused format. Click on each infographic to download and share them with friends, family, clients and caregivers.

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Recipes

Below we have selected 32 Health Canada approved recipes for you to download, print and share. Click the blue download button below to save all the recipes to your personal device, or flip through them below.

Additional Resources

Below are links to reputable Canadian websites and articles of interest that will teach you more about healthy eating, nutrient dense foods and the impact that simple food choices can have on your mental and physical health.

Canada's Food Guide

food-guide.canada.ca

Health Canada

healthcanada.gc.ca

Dietitians of Canada

dietitians.ca

UnlockFood.ca

Dietitians of Canada

www.unlockfood.ca

Heart & Stroke

heartandstroke.ca

Nutrition Connection

nutritionconnections.ca

Articles of Interest

Below is a list of carefully selected articles from reliable sources. Each website will open in a new browser window and we encourage you to return here to read each article.

MCMASTER OPTIMAL AGING PORTAL

Can satisfying your sweet tooth with sugar substitutes help with weight loss?

OTTAWA CITIZEN

Double jeopardy: Older women face 'gendered ageism' — and the pandemic underlined it

HEALTHLINE

Healthy Eating for Seniors

A Well-Balanced Diet

THE TORONTO STAR

"Older adults turning to Ontario food banks in increasing numbers" by Michael Nicin

DEAKIN NUTRITION

Middle-age critical for brain health in later years – Dementia Action Week

DEAKIN NUTRITION

Food for thought: Eating habits for a healthy brain

DEAKIN NUTRITION

Can the Mediterranean diet provide protection against dementia?