megram - Index

megram - Guide To Spring Fun In Ottawa's East End - Index

or buy one with lower fat choices that has recipes for one or
two servings.
Be balanced. When planning your menus, choose from a
variety of cereals, breads, other grains, vegetables, fruits,
milk products, leaner meat, fish, poultry, and legumes, such
as dried beans and lentils, every day.
Plan meals to suit your schedule. Perhaps you prefer your
large meal at noon or a combination of small meals and
snacks throughout the day. The pattern is not important as
long as you eat a variety of foods to meet your daily nutritional
needs.
Check weekly grocery specials for bargains and plan to buy
lower-priced items.
Step 2. The Shopping Trip
For many seniors, one of the biggest problems is getting
to and from the grocery store. If this a problem for you,
there are some ideas for coping.
• Go shopping with a friend or relative.
• Arrange for a volunteer to drive.
• Have the store deliver to you.
• Arrange for home-delivered meals.
Shop on seniors’ discount days or during the week
when stores are less busy. Having the time to read labels and
comparison-shop will help you to choose the foods you want
at the best price.
Take time to compare prices and brands. Save by buying
larger quantities of some items and dividing them into
smaller portions to freeze or split with a friend.
Ingredient lists and the nutrition information on packaged
food can help you make healthier choices. Ingredients
are listed in descending order of quantity. For example, if a
beverage box lists sugar first, then it contains more sugar
than anything else. The nutrition information on all packaged
foods can be very helpful when making choices based
on nutritional value.
Beware of certain claims on labels. For example, “cholesterol-free”
does not necessarily mean low in fat. “Light”
or” lite” does not always mean that the product contains less
fat or fewer calories. Sometimes it describes the colour,
taste, or texture of a product.
Step 3. Cooking Tips
Make the best use of your time by doubling the recipe
and freezing the extra in serving sizes for another day.
Cut down on salt and try different herbs and spices to
enhance the flavour of food.
To save time, try cooking foods in the microwave or use
a double boiler to make two parts of a meal at the same time.
For example, cook meat or fish in the bottom and a vegetable
or pudding in the top.
If arthritis or another condition makes cooking difficult,
adapt your cooking utensils to make mixing or preparing
food easier. Check with your local medical supply stores
to find out about the wide variety of modified kitchen tools
and utensils available.
Step 4. Bon Appétit
Good food deserves company. At times, loneliness or
depression may make shopping, cooking, and eating hard to
enjoy. There are a few ways to put the fun back into eating:
• Atmosphere is important. Make mealtime a pleasant time.
Take your meal out on the porch or sit near a window, listen
to music, watch television, read a book, or go to the park for
a picnic.
• Share a potluck dinner with a friend.
• Enjoy a dinner out in a restaurant or at a local seniors’
community centre.
• Start cooking with some friends. Find a place where a few
of you can meet to plan, shop, and prepare several meals
together. These meals can be taken home and frozen to be
used when you don’t feel like shopping or cooking.
• Form a local gardening club. Growing food, working, and
sharing time together in the fresh air can make food more
interesting and fun.
• Join a cooking class. Share recipes and ideas.
The Last Bite
If you need a special diet, contact a registered dietitian
for more information. Make the most of your senior
years by enjoying regular exercise, good food, and friends.
Take charge!
Kathlenn Ness is a registered dietitian with Dietitians of Canada.
For more information, click on www.dietitians.ca.
Due West/Due East Magazine • Spring 2008 Ottawa Page 30