Ask a Dietitian

• Difficulty chewing – try mincing or grinding meat, use sauces like gravy or soup stock to moisten food, cut food into small pieces, eat slowly, ensure dentures fit properly
• Difficulty swallowing – modify consistency of foods, may need to thicken fluids with thickening agents like “Thick-It”, take small bites, eat slowly (consult speech language pathologist to assess swallowing ability if you notice pocketing of food in the cheeks, a “wet-sounding” voice, drooling or coughing during eating/drinking).
• Altered taste/smell – experiment with new seasonings, cook with colorful foods
• Loss of appetite and weight loss – have small, frequent meals and snacks, eat calorie dense foods (whole milk, milkshakes, nuts, gravy, butter,cheese), may need to use supplements such as Boost or Ensure.
• Dry mouth – use gum/candy to stimulate salivary flow, tart liquids such as lemonade and cranberry juice can provide some relief. Sip fluids regularly. Use artificial saliva available at pharmacies.
• Constipation – consume adequate fluids (1.5-2.0 L/day), consume fiber rich foods such as whole grains, whole fruits/vegetables and legumes, stay active (even walking around the house/apartment, washing dishes or doing laundry).

• Protein – older adults need at least 6oz of protein foods/day (2 servings from the meat and meat alternate food group) or 1 g of protein per kg of body weight. Good sources of protein include meat, fish, poultry, eggs, nuts/seeds and tofu. Insufficient intake may result in loss of muscle mass, impaired immune function and poor wound healing.
• Calcium – for adults over 50 years, calcium needs increase to 1200mg/day. The richest sources of calcium are milk, cheese, yogurt and calcium fortified beverages. Smaller amounts of calcium are also found in dark green leafy vegetables, fish with edible bones, tofu made with calcium sulfate and legumes. Adequate intake is important to decrease the risk of fractures and to maintain strong bones. Signs of a calcium shortage may include muscle cramps, low energy and sweet cravings.
• Vitamin D – for adults between 50 and 70 years, Vit. D needs are 400IU. For adults over 70, needs increase to 600IU. Vit. D can be obtained from fortified milk and soy beverages, eggs, margarines, herring, salmon, tuna and liver. This vitamin can also be made in our skin from sun exposure – 10 minutes/day of sunlight is adequate to provide 400IU. Vit. D is needed for the absorption of calcium and is essential for bone health.
• Vitamin B12 – older adults tend to loose their ability to absorb B12 from foods. Adults older than 50 years should consider taking a multivitamin with 2.4mcg of synthetic B12. Some may require B12 injections if not absorbing supplements.
• Zinc – can help the body fight infections and repair body tissue. Foods containing zinc include meat, seafood, whole-grains and milk.
• Iron – iron deficiency is a common problem as we age and often leads to anemia. Foods richest in iron are meats, poultry and fish. Plant sources of iron are foods such as iron-enriched cereals, beans, nuts and whole-grains and their absorption is enhanced by Vit. C. Sign and symptoms of an iron deficiency are fatigue, weakness and pale skin.

• Cook larger meals and portion out leftovers. Leftovers can be kept safely in the fridge for 3 days and in the freezer for 3 months. Be sure to label your containers with the date!
• Buy fresh and frozen fruits/vegetables. When the fresh ones are eaten, use the frozen choices until the next shopping day. Be sure to eat at least 5 servings of fruits/vegetables every day
• Ensure there is a protein source with every meal (ie. tuna, eggs, peanut butter, meat, cottage cheese, milk, yogurt, cheese, tofu, beans).
• Eat small, frequent meals – aim to eat every 3-4 hours · Drink a glass of water with every meal and snack
• Take a multivitamin with B12 and Vit.D daily · Consider hiring Meals on Wheels – a home meal delivery program – 604.922.3414 · Order home delivery of your groceries
• Request assisted grocery shopping
• Look into community dining
• See a dietitians for specific recommendations

• Buy fruits/vegetables that are in season Buy frozen vegetables and fruit when produce is not in season
• Consider sharing larger produce items like a head of lettuce, cabbage with a neighbor to reduce spoilage and waste
• Buy larger packages of meat – divide up and freeze at home
• Don’t buy popular name brands – look for generic brands Beans, lentils, eggs, tofu are cheap sources of protein
• Buy foods on sale and use coupons
• Join a community kitchen to gain purchase power in numbers
• Take home leftovers from restaurants and request seniors discounts where available

• Check for Expiry Dates on packages. Do not purchase a product if it has expired.
• Check Best Before dates on packaging. This is not an expiry date. Instead, the quality of the product is guaranteed only until this date; beyond this date the product may be safe to eat, but not at its best quality. Often you can save money on products that are at or past their best before date, however to ensure food safety avoid eating products that are more than 2-3 days past their best before date.
• If you have frozen meat that has been purchased at/after the best before date, thaw in the fridge and eat within 1 day. Plan to eat all foods approaching the best before date at the beginning of the week.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!