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TRAINING PROGRAMME | MODULE 8

FOOD AND HEALTH

Manual for Volunteers

Author: RIC Novo mesto,

Simona Pavlin, Tina Strnad, Metod Pavšelj

Plan Be: Active Senior Volunteers

2015-1-PT01-KA204-012930

Author: RIC Novo mesto, Simona Pavlin, Tina Strnad, Metod Pavšelj

2 | Food and Health - Manual for Volunteers

PLAN BE CONSORTIUM

FREGUESIA DE CASCAIS E ESTORIL – Project coordinator | Cascais, Portugal

ASSOCIAÇÃO ANIMAM VIVENTEM – Partner | Cascais, Portugal

KUUSANKOSKEN RETKEILIJÄT RY – Partner | Kouvola, Finland

RIC NOVO MESTO – Partner | Novo Mesto, Slovenia

SINERGIA SOCIETA COOPERATIVA SOCIALE – Partner | Bitonto, Italy

Contact information

Project Coordinator: Freguesia de Cascais e Estoril

Contact Person: Ms. Rita Serra Coelho

Address: Largo Cidade de Vitoria, 2750-319 Cascais – Portugal

Email: [email protected]

Tel.: + 351 214849550

Legal Notice

This publication is a document prepared by the Consortium Plan Be. It aims to provide

practical support to the project’s implementation process.

The output expressed does not imply scientific, pedagogical, or academic positions of the

current consortium. Neither the partners nor any person acting on behalf of the

Consortium is responsible for the use which might be made of this publication.

This project has been funded with support from the European Commission.

This publication reflects the views only of the author, and the Commission cannot be held

responsible for any use which may be made of the information contained therein.

© – 2017 – Consortium Plan Be. All rights reserved. Licenced to the European Union

under conditions.


INDEX

1. INTRODUCTION .......................................................................... 4

2. WHAT IS HEALTHY EATING........................................................... 5

A Brief History ............................................................................ 7

3. FOOD AND HEALTH AND SENIORS ................................................ 8

Physical changes that influence your diet ....................................... 8

Lifestyle changes that influence your diet ....................................... 8

4. TRAINING SENIOR VOLUNTEERS ON FOOD AND HEALTH - TOPICS ... 9

Eat well, age well ...................................................................... 10

Obstacles to eating well ............................................................. 10

Healthy eating and mental and emotional health ........................... 11

Healthy eating tips .................................................................... 12

Healthy food education .............................................................. 13

Volunteering ............................................................................. 14

5. Practical exercise “The Nutrition Month” ....................................... 15

6. Practical exercise “50 Foods that should be on your Shopping List” .. 16

7. Case Study “Eat well and be active Educational Toolkit” ................. 17

8. Case Study “Eat Healthy – Be Active Community Workshops” ......... 19

9. WEBLIOGRAPHY ........................................................................ 20


1. INTRODUCTION

The intention of this training module is to raise awareness of the relevance

of healthy eating in the field of the senior volunteering.

The fact that eating right can help to maintain a healthy weight and avoid certain health problems is well-known but often does not seem to be applied

by everyone and at all stages of life.

This training module aims to focus on how healthy food can have a profound

influence on older people lifestyle and wellbeing and how they can also influence the eating choices of others (especially youngster) and in this

manner their mood and sense of wellbeing.

Additionally, it also considers how individual lifestyle, choices and wellbeing can benefit from raising awareness of healthy eating among the Elderly.

The module is structured very widely. Someone who wants to get new

knowledge can choose the topic in which is interested in. Each topic is based on concrete examples and information on how to seek more knowledge.

“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of

disease.”

Thomas Edison


2. WHAT IS HEALTHY EATING

Healthy eating is not about strict dietary limitations, staying unrealistically

thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your

outlook, and stabilizing your mood.

It seems that for every expert who tells you a certain food is good for you;

you will find another saying exactly the opposite. But by using simple tips, it is possible to cut through the confusion and learn how to create a tasty,

varied, and healthy diet that is as good for the mind as it is for the body.

Healthy eating starts with learning new ways to eat, such as adding more

fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

A change to healthier eating also includes learning about balance, variety,

and moderation.

• Aim for balance. Most of the days, eat from each food group-grains, protein foods, vegetables and fruits, and dairy. Listen to your body. Eat

when you're hungry. Stop when you feel satisfied.

• Look for variety. Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose a

fruit. Eating a variety of foods each day will help you get all the

nutrients you need.

• Practice moderation. Don't have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even

sweets can be okay.

“Instead of emphasizing one nutrient, we need to move to food-

based recommendations. What we eat should be whole,

minimally processed, nutritious food—food that is in many

cases as close to its natural form as possible”


The Food Pyramid is designed to make healthy eating easier. Healthy eating

is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.

Foods that contain the same type of nutrients are grouped together on each

of the shelves of the Food Pyramid. This gives you a choice of different foods

from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie

range.

Studies show that we take in too many calories from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They provide

very little of the essential vitamins and minerals your body needs. Limiting these is essential for healthy eating.


Why?

Healthy eating will help you get the right balance of vitamins, minerals,

and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent and control

many health problems, such as:

• Heart disease; • High blood pressure;

• Type 2 diabetes; • Some types of cancer.

A Brief History

We tend to think of health food as a modern invention, but humans have

made the connection between food and well-being at least since the beginning of written history—although it's always been as much a

matter of educated guesswork as solid science.

Ancient Greeks believed that good health was dependent on maintaining the

balance of the body's four "humours"—

black bile, yellow bile, phlegm and blood—and that modifications in diet could

restore balance if levels got out of whack. Hippocrates, Plutarch and other thinkers

wrote books on the relationship between food and health, including Galen's On the

Power of Foods, a title that sounds like it could have been written last year.

According to food historian Francine Segan, who researched ancient texts

for her cookbook The Philosopher's Kitchen, some ancient Greek athletes followed what resembled an early version of the Atkins diet.

Although the Atkins diet was an unintentional readjustment of the ancient

Greek fad, the last few decades have seen an increased interest in ancient

theories of healthy eating, especially traditional Chinese and Ayurvedic diets.

In the book ”The Kemetic Diet”, based on ancient Egyptian practices (the

name derives from Kamit, the ancient word for the land we now call Egypt), the author, Muata Abhaya Ashby, writes that good health, as the ancient

Egyptians saw it, relies not only on food for the body but food for the soul and mind—a theory, he points out, that was a precursor to later ideas of

holistic medicine. Physical disease, he continues, is caused by digesting


impurities, which must be cleansed through the specific alkaline vegetarian

diet outlined in the book (although most ancient Egyptians ate meat).

3. FOOD AND HEALTH AND SENIORS

Every season of life brings changes and adjustments to your body.

Understanding what is happening will help you take control of your nutrition

requirements.

Physical changes that influence your diet

• Metabolism. Every year over the age of forty, our metabolism slows down, and often we become less physically active. This makes it even

more important to adopt healthy eating and exercise habits to avoid gaining weight.

• Weakened senses. Older adults tend to lose sensitivity to salty and

bitter tastes first, so you may be inclined to salt your food more heavily than before—even though older adults need less salt than younger

people. Use herbs, spices, and healthy oils—like olive oil—to season food instead of salt.

• Medications and illness. Some health problems or medications can negatively influence appetite or affect taste, again leading older adults

to consume too much sugar or salt. Talk to your doctor.

• Digestion. Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your

body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness and good

circulation. Increase your fibre intake and talk to your doctor about possible supplements.

Lifestyle changes that influence your diet

• Loneliness and depression. For some, feeling down leads to not

eating and in others it may trigger overeating. Sharing meals with

others can also be an effective antidote to loneliness. Reach out to friends or neighbours—everyone loves a home-cooked meal and most

people who live alone are in the same boat as you. Cooking with others can be a fun way to try out new recipes and deepen relationships.

• Death or divorce. If you’re newly single, you may not be used to

cooking or have little enthusiasm for preparing meals just for yourself. However, cooking your own meals can help you take charge of your


health. The key to cooking for one is to master a few basic skills and

get creative in making meals that work specifically for you.

• Living on a limited budget. With the right tips and a little planning, it is possible to enjoy healthy food on the cheap. Often, by simply cutting

out junk and processed foods, you can free up enough in your budget to enjoy healthier, better quality food.

Malnutrition is a critical health issue among senior adults caused by eating too little food, too few nutrients, and by digestive problems related

to aging. Malnutrition causes fatigue, depression, weak immune system, anaemia, weakness, digestive, lung, and heart problems.

4. TRAINING SENIOR VOLUNTEERS ON FOOD AND HEALTH -

TOPICS

The topics referred to the module “Food and Health” were identified as the following:

Eat well,

age well

Obstacles to eating well

Healthy eating and mental

and emotional

health

Healthy food education

Volunteering

Healthy eating Tips

TO PREVENT MALNUTRITION AS YOU AGE:

• Eat nutrient-packed food

• Have flavorful food available

• Snack between meals

• Eat with company as much as possible

• Get help with food preparation

http://www.helpguide.org/articles/healthy-eating/cooking-at-home.htm

http://www.helpguide.org/articles/healthy-eating/eating-well-on-the-cheap.htm


Eat well, age well

A healthy diet provides the ingredients to build and repair bones and

tissues and keep the complex workings of the human body functioning optimally. It also provides the mental and physical energy necessary

for daily life – work, recreation, relationships and time with family. It is clear that a healthy diet also protects us from infectious illnesses and

chronic diseases so that we may age with a minimum of ill health, pain

and disability.

Seniors have higher rates of heart disease, cancer, high cholesterol and high blood pressure than the rest of the adult population. These diseases

can be prevented or controlled through healthy eating and regular physical activity.

The right vitamins and minerals, in the right amounts, can help prevent

anaemia, depression and memory loss. They can also help you heal better after surgery or an injury, and help keep your bones and teeth healthy and

strong.

However, for many seniors, though, eating well all the time can be a challenge. The main question seems to be … Why do I need to eat well?

Together, healthy eating and regular physical activity can mean the difference between independence and a life spent relying on others.

It can give you the energy you need to stay active and do the things you

want to do. It can also prevent or slow down the progress of many chronic illnesses, such as heart disease and diabetes, osteoporosis and some forms

of cancer. And it can help you cope better with both physical and mental stress, surgery and even the common cold or flu.

Obstacles to eating well

Why am I finding it harder to eat well now that I am a senior?

For many seniors, eating healthy, well balanced meals can be a real

challenge.

They may be cooking for just one or two now.

They may find that they are much less active than when they were

younger or that their sense of taste or smell is not as sharp as it used to be, so they are not as hungry or interested in food.

They may also find it difficult to get out to the grocery store or to

prepare proper meals.


It’s tempting to live on just tea and toast. But they will feel better – they

will have more energy, greater zest and interest in life – if they eat well.

Healthy eating and mental and emotional health

Food and Your Mood: Nutrition and Mental Health - There is no aspect

of the life that is not influenced by what we eat.

Good nutrition is an important component of an improved mood and an increased sense of wellbeing

Mental Health

Food supplies the source of power for the brain as well as the body, and has

a direct relationship to mental and emotional health and stability.

Learning and memory, illnesses such as depression, schizophrenia,

Alzheimer’s disease and Parkinson’s disease benefit from a healthy, reduced-calorie diet that includes a variety of colourful fruits and vegetables

and fish high in omega-3 fatty acids, such as salmon.

According to an article published in “American Psychologist” in October 2011, reducing excess calories may offer protection against obesity-related

neurodegenerative processes, cognitive impairment and reduced brain volume and function.

Eating and Relationships

Eating a healthy diet keeps people physically and mentally fit. When you

look good, you feel good and you have self-confidence and fewer

inhibitions; you are more outgoing and have a greater capacity for enjoying life.

Unhealthy food choices lead to obesity and illness, prevent you from

socializing with friends and family, zap energy, leaving nothing to look forward to at the end of the day other than being home, sprawled out on

the couch.

Eating a healthy, balanced diet prevents weight gain, lowers risk for diet-related illnesses, such as heart disease, diabetes, cancer and depression,

and gives the energy to have a full and rewarding social life.

If overcoming bad dietary habits is a problem, speak with a doctor or a dietician about making better food choices based on your personal lifestyle

and food preferences.


Healthy eating tips

Nutritional needs vary from one person to another. However, some

strategies can help everyone maintain a healthy diet.

Focus on Nutrient-Rich Foods

As you age, your caloric needs will probably decrease, while your nutrient needs stay the same or increase. Eating nutrient-rich foods will help you

get the vitamins, minerals, protein, carbohydrates, and fats you need.

Get most of your calories from nutrient-dense foods, such as:

• vegetables and fruits

• beans and lentils • nuts and seeds

• whole grains • low-fat dairy

• lean protein

Limit foods that are high in calories, but low in nutrients. For example, save

deep-fried foods, desserts, and sweetened beverages for the occasional treat. Your doctor may recommend avoiding junk food altogether.

Eat Enough Fibre

Fibre is essential for a healthy digestive system. To avoid constipation and other problems, include fibre-rich foods at every meal. Soluble fibre is

especially important for maintaining healthy cholesterol levels. Good sources of fibre include:

• fruits and vegetables

• beans and lentils • nuts and seeds

• oats and oat bran

• whole grains

Choose Healthier Convenience Foods

If you find yourself relying on convenience foods, choose the healthiest

options. For example, these foods can be easy to prepare and nutritious:

• frozen or low-sodium canned vegetables • frozen unsweetened fruit or low-sugar canned fruit

• precooked grilled turkey or rotisserie chicken • low-sodium canned soup or stews


• bagged salad or coleslaw mix

• instant oatmeal • steamer bags of veggies in either the produce or freezer sections of

grocery stores

Always check the labels on pre-packaged foods. Choose options that contain less added sugar, saturated fat, and salt — and more fibre, vitamins, and

minerals.

Consider Supplements

You may find it hard to get some nutrients in your diet, especially if you have to avoid some foods. Ask your doctor if you should take a vitamin or

mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B-12. These specific vitamins are often poorly absorbed or not consumed

enough by older people. Some supplements can interfere with certain medications. Ask your doctor

or pharmacist about potential side effects before starting a new supplement or medication.

Stay Hydrated

As you age, you may not notice when you’re thirsty. Make sure you’re

drinking fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get some water from juice, tea, soup, or even water-

rich fruits and vegetables.

Stay Social

When you can, eat with friends and family members. Social interaction can

turn mealtimes into an enjoyable affair, rather than a chore you’d rather skip.

Healthy food education

Nutrition counselling is important for bringing a permanent and favourable solution to the problem of malnutrition. It is an effective tool of

changing the food habits of the people without affecting their sentiments.

It is a process by which knowledge, attitudes and beliefs about food and health are channelized into actual practices which are sound and

consistent with the individual needs, purchasing power, food availability, health and socio-cultural background.

This signifies that nutrition counselling is needed to evaluate the effect on

knowledge, attitudes and practices of the seniors.


Volunteering

People who volunteer not only help their communities, but reap mental and

physical health benefits as well.

Senior Volunteers can be able to contribute with the experience, knowledge, and wisdom accumulated during much longer lives, enhancing food as

“intangible heritage”, recovering and handing traditional products and

receipts, relating them to the health and psychological and physical well-being.

If you have a passion for healthy food education, access and policy,

volunteering can be a rewarding way to get involved with amazing programs, staff and communities.

Many people who want to help others do not need specific experience to

support efforts like educating the public about health and safety issues or delivering meals to vulnerable people.

Nutrition information, cooking culture and traditions, Food waste etc … there are many challenges in which senior volunteers can develop some

initiatives.

Just as example …

With the right skills, eating healthy can be affordable and delicious. Share

your skills and your strength with families living on tight budgets. While 85% of families living on a tight budget see healthy eating as

important, only about half are able to prepare nutritious meals most nights of the week. Food skills like smart shopping, meal planning and healthy

cooking, can help make healthy eating a daily reality.

As a senior volunteer, you’ll: • Connect with a network of peers who share your passion for healthy

food and community service; • Share your expertise in hands-on settings - the kitchen and the grocery

store; • Learn from the families who participate;

• Draw from and contribute to a collection of chef-developed recipes

which prove that healthy food can be delicious.

You will have the chance to learn and contribute to the development and

implementation of a healthy lifestyle project in your local community. Your big challenge will be to become an agent of social change.


5. PRACTICAL EXERCISE “THE NUTRITION MONTH”

Get Everyone Involved!

• Ask the city mayor to declare a

"Nutrition Month." Provide a proclamation form to make it easier

for the staff.

• Invite the author of a nutrition

book to speak at your group's meeting. For ideas, go to the Good

Nutrition Reading List for a collection of nutrition books.

• Plan a cooking demo or nutrition event. Invite a dietician, restaurant chef or local culinary school to conduct a cooking demo combined with a

brief nutrition presentation. Provide copies of recipes plus brochures and measuring spoons or other cooking items.

• Sponsor a "dial-a-dietician" night through a local radio station.

Callers may ask nutrition questions to answer. Even better if a local television station will participate.

• Contact the local library and schedule a story time, nutrition program or a poster colouring contest for kids. Provide activity sheets for

children, Eat Right nutrition tip sheets for adults and bookmarks for everyone.

• Organize a Nutrition Month presentation at your local park district or

senior centre.

• Organize a food donation campaign for a local food pantry or shelter.

• As a family, commit to trying a new fruit or vegetable each week during Nutrition Month.

• Plan to eat more meals together as a family during the Nutrition Month.


6. PRACTICAL EXERCISE “50 FOODS THAT SHOULD BE ON YOUR

SHOPPING LIST”

Is your shopping list healthy? Healthy? Really? Don’t be fooled by the marketing hype.

Healthy Shopping List is based on the

Pritikin Eating Plan, documented in

more than 100 studies in peer-reviewed medical journals to prevent

and control many of our nation’s leading killers, including heart

disease, type 2 diabetes, high blood pressure, metabolic syndrome, and

excess weight.

It uses icons like “sugar free,” “low sodium,” “no salt added,” “non-fat,” and “lowers cholesterol” for many

products, which can help you identify those foods most advantageous in helping you reach your personal health goals.

The Healthy Shopping List also lists the top 10 things to put back on the

shelf if you’re trying to:

• Lower Cholesterol • Lower Blood Pressure

• Lose Weight

Further information at: https://www.pritikin.com/shopping-list

https://www.pritikin.com/shopping-list


7. CASE STUDY “EAT WELL AND BE ACTIVE EDUCATIONAL

TOOLKIT”

Activities for Adults

Suggested Icebreaker: The facilitator asks participants to bring a photo or other memento that symbolizes why eating well and being physically

active is important to them. Have participants share with the group. Create

a collage or list of reasons and benefits of eating well and being physically active.

Benefits: Facilitator asks each participant to interview another participant

on a new or interesting healthy eating and physical activity experience (e.g., a new food or interesting physical activity they have recently tried). Share

these experiences with the group - why was it a good experience? What elements made it a good experience? List these experiences on a

blackboard/flipchart as a list of benefits of eating well and being physically active.

Key Message: There are many benefits of eating well and being physically active - like fighting disease, having more energy, and

maintaining independence as we get older.

1. The Four Food Groups and Key Physical Activity Groups: The

Facilitator gives a copy of a Food Guide and Tips to Get Active (adults or older adults) to each participant. Introduce the Guide and Tips by reviewing

the names of the food groups and the physical activity groups. Brainstorm what types of foods and what types of activities fit into each group.

Using a poster, ask the participants to identify the four images that

represent the four food groups in the Food Guide. Build on this discussion by asking the participants to find any three images that illustrate the key

activity groups according to Tips to Get Active.

Select several images to provide as hand-outs to each participant. Choose images that you think would build good discussions within your group. Give

each participant one or more image(s). Ask the participants to share what they think their image(s) is meant to portray - what healthy eating and/or

physical activity message is being illustrated in the image? Ask participants

to share a healthy eating and/or physical activity story that relates to the image they have been given.

2. Personal Reflection: This activity will help participants reflect on

their current eating and physical activity habits. Using a Food Guide and Tips to Get Active ask the participants to circle the items that they eat or

do frequently and ask them if they notice any emerging patterns. For example, does it appear they eat a lot of one food group and not much from

another? Does it appear they are not doing many or any aerobic activities


frequently? Are they including aerobic and strengthening activities? Discuss

as a group. Key Message: There are many healthy and enjoyable food and

physical activity options to choose from.

3. Group Reflection: List some barriers that prevent people from eating well and being physically active. As a group, begin to brainstorm

some possible solutions to help overcome those barriers. Discuss how the

healthier choice can become the easier choice. For example, placing a bowl of apples, pears or other in-season fruit on the kitchen counter or dining

table can make it easier to grab fruit for a quick snack, instead of cookies or doughnuts. Or choosing to walk, wheel or cycle for short trips can be

faster than taking the car, and easier on gas! This will help participants reflect on how healthy eating and physical activity can fit into their lives and

will set the stage for future discussions on goal setting. Key Message: Start with small steps that help make healthy

choices the easier choices.

Further information at: Health Canada - www.hc-sc.gc.ca

http://www.hc-sc.gc.ca/


8. CASE STUDY “EAT HEALTHY – BE ACTIVE COMMUNITY

WORKSHOPS”

It provides detailed tips for how to put these recommended behaviours into

practice. The workshops are designed to move participants from the “thinking”

phase to taking desired health actions.

The workshops and corresponding materials are suitable for all groups of

adults, including busy people with limited time and those with low health literacy.

This information is packaged in six easy to conduct, interactive workshops.

Each workshop contains learning objectives, icebreaker activities, talking

points, instructions for stretch breaks, and hands-on learning activities, and provides opportunities to implement new practices that will lead to lasting

lifestyle changes.

The series includes: • Enjoy Healthy Food That Tastes Great

• Quick, Healthy Meals and Snacks • Eating Healthy on a Budget

• Tips for Losing Weight and Keeping It Off • Making Healthy Eating Part of Your Total Lifestyle

• Physical Activity Is Key to Living Well

Optimally, the workshops can be offered in full as a series of six, or you can select the particular workshop(s) that would best fit the needs of your

audience. For example, consider sharing “Tips for Losing Weight and

Keeping It Off” with a group fitness class or offering “Enjoy Healthy Food That Tastes Great” to an existing community cooking class.

Your help is needed to find the best places in which to present the

workshops to adults in your community who could benefit the most from learning more about eating healthfully and becoming more physically

active.

It contains: • Tips for Workshop Facilitators

• List of Supplies That May Be Needed

For further information: https://www.choosemyplate.gov/

https://www.choosemyplate.gov/


9. WEBLIOGRAPHY

• http://www.webmd.com/food-recipes/tc/healthy-eating-overview#1

• http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm • http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-

age.htm • http://www.infermieriperlasalute.it/guide/l-alimentazione-come-stile-di-

vita-per-una-buona-salute-id4.htm

• https://www.nielsen.com/content/dam/nielsenglobal/eu/nielseninsights/pdfs/Nielsen%20Global%20Health%20and%20Wellness%20Report%20

-%20January%202015.pdf • http://www.smithsonianmag.com/arts-culture/the-history-of-health-

food-part-1-antiquity-69835382/?no-ist • http://apps.who.int/iris/bitstream/10665/42665/1/WHO_TRS_916.pdf?

ua=1 • https://www.nutrition.org.uk/bnfevents/pastevents/healthy-ageing.html

• https://ec.europa.eu/jrc/en/news/healthy-eating-healthy-ageing • http://www.nchpad.org/606/2558/Food~and~Your~Mood~~Nutrition~

and~Mental~Health • http://www.healthline.com/health/healthy-eating-for-

seniors#HealthyDiet3 • http://www.eatright.org/resource/food/resources/national-nutrition-

month/event-ideas

• https://www.pritikin.com/shopping-list • www.hc-sc.gc.ca

• https://www.choosemyplate.gov/ • http://www.hungerfreecommunities.org/wp-

content/uploads/2011/06/HFC-Toolkit-for-starting-a-BackPack-Food-Program.pdf

http://www.webmd.com/food-recipes/tc/healthy-eating-overview#1

http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

http://www.infermieriperlasalute.it/guide/l-alimentazione-come-stile-di-vita-per-una-buona-salute-id4.htm

http://www.infermieriperlasalute.it/guide/l-alimentazione-come-stile-di-vita-per-una-buona-salute-id4.htm

https://www.nielsen.com/content/dam/nielsenglobal/eu/nielseninsights/pdfs/Nielsen%20Global%20Health%20and%20Wellness%20Report%20-%20January%202015.pdf



http://www.smithsonianmag.com/arts-culture/the-history-of-health-food-part-1-antiquity-69835382/?no-ist

http://www.smithsonianmag.com/arts-culture/the-history-of-health-food-part-1-antiquity-69835382/?no-ist

http://apps.who.int/iris/bitstream/10665/42665/1/WHO_TRS_916.pdf?ua=1

http://apps.who.int/iris/bitstream/10665/42665/1/WHO_TRS_916.pdf?ua=1

https://www.nutrition.org.uk/bnfevents/pastevents/healthy-ageing.html

https://ec.europa.eu/jrc/en/news/healthy-eating-healthy-ageing

http://www.nchpad.org/606/2558/Food~and~Your~Mood~~Nutrition~and~Mental~Health

http://www.nchpad.org/606/2558/Food~and~Your~Mood~~Nutrition~and~Mental~Health

http://www.healthline.com/health/healthy-eating-for-seniors#HealthyDiet3

http://www.healthline.com/health/healthy-eating-for-seniors#HealthyDiet3

http://www.eatright.org/resource/food/resources/national-nutrition-month/event-ideas

http://www.eatright.org/resource/food/resources/national-nutrition-month/event-ideas

https://www.pritikin.com/shopping-list

http://www.hc-sc.gc.ca/

https://www.choosemyplate.gov/

http://www.hungerfreecommunities.org/wp-content/uploads/2011/06/HFC-Toolkit-for-starting-a-BackPack-Food-Program.pdf



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