Canada’s Food Guide is the best place to start for healthy eating. Choose a variety of foods from each of the four food groups.
- Aim for a variety of 7 servings of vegetables and fruits each day
- Aim for 6-7 servings of grain products each day, with at least half of them whole grain
- Aim for 3 servings of milk and alternatives each day, as they are a good source of protein, calcium and vitamin D
- Aim for 2-3 servings of meat and alternatives a day
Following Canada’s Food Guide can help you:
- Plan nutritious meals and snacks
- Reduce your risk of chronic diseases like diabetes, heart disease, osteoporosis and some cancers
- Reach and maintain a healthy weight
- Meet your needs for vitamins, minerals and other nutrients
Vitamins and Minerals
There is an increased need for vitamin D after the age of 50. Canada’s Food Guide recommends a vitamin D supplement of 10 ug or 400 IU per day.
Some adults over 50 may also need to take other supplements. As we age our needs for certain vitamins and minerals may increase or decrease, or medications may interfere with their absorption. For example, post-menopausal women need much less iron than they did while they were menstruating. Talk to your health care provider for more information on your individual needs.
Questions on Healthy Eating?
Call a Public Health Dietitian at: 519-426-6170 or 905-318-6623.
Or call Eat Right Ontario at: 1-877-510-5102.
- Shift Work and Healthy Eating
- Nutrition Tips When You Quit Smoking
- Eat More for Less
- Healthy Shopping Checklist
- Eat Right Ontario
- Eat Right Ontario Menu Planner
- Dietitians of Canada
- Health Canada
- Sodium 101
- Canadian Diabetes Association
- Heart and Stroke Foundation
- Osteoporosis Canada
- Canadian Cancer Society