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Balance Your Plate

Healthy eating is important to give you the energy you need and to keep you well.

Canada’s Food Guide states adults over the age of 50 should eat 7 servings of vegetables and fruit a day. In order to balance your plate, eat a variety of foods and pay attention to portion sizes suggested. 




Food Group



Vegetables and Fruit



Grain Products



Milk and Alternatives



Meat and Alternatives

Number of servings to eat from
each food group

Making the right choices

How are you doing with choosing foods to help you stay healthy and active? Eat Right Ontario can help.  See the link below and take the Eating Habits survey. 


  • instead of big meals try eating small, healthy snacks every 2 – 3 hours
  • take smaller bites and chew your food well
  • add flavor to your food by using herbs and spices instead of salt
  • when cooking make extra food that can be stored in the freezer for later use
  • for a snack try applesauce fruit or a yogurt
  • when you can eat meals with family or friends 

If you cough or choke when eating or drinking, you may have a swallowing problem.
Talk to your doctor or health care provider.

If your teeth or gums are sore, or if your dentures do not fit well, it may be harder for you to chew and eat.  Talk to your dentist.

Don’t forget your fibre!

We all know that fibre is good for us, but why? 

Getting enough fibre:

  • keeps you regular and prevents constipation
  • improves blood sugar levels in people with diabetes
  • keeps you feeling full for longer
  • can lower levels of cholesterol and triglycerides in your blood
  • lowers your risk of colon cancer, heart disease and digestive problems 

If you use laxatives regularly, discuss if other options may work for you with your doctor or health care provider.

 Get more fibre everyday:

  • Start your day with high-fibre cereal such as oatmeal or bran
  • Have a fruit or vegetable with every meal and as a snack
  • Eat the skin on your fruit and vegetables
  • Add chickpeas, kidney beans, lentils and other beans to your soup, pasta and salad
  • Choose whole grain or whole wheat bread, pasta and rice
  • Talk to your doctor or pharmacist about taking a fibre supplement

 Make sure to drink plenty of water.

 Drink up!

At every age it is important to drink enough fluid because it helps prevent dehydration, pain in muscles and joints, and constipation.  Yet, as we get older it gets harder to recognize when you are thirsty. 

The Ministry of Health and Long Term Care recommends that an older adult get a minimum of 6 cups (1500 ml) of fluid each day.  How much have you had today?

Water is best, but other drinks and foods can help you meet your fluid need. 
These include:

  • milk or milk alternatives such as soy, rice or almond beverages100% fruit 
  • vegetable juice
  • herbal tea
  • vegetables and fruit

Canada’s Food Guide
Eat Right Ontario











Points of Interest

Last updated:
Wednesday, March 9, 2016
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