It is important for your body to have plenty of fluids every day. With age, our se nse of thirst declines. Also, some medications you can cause your body to lose fluids. You need to drink fluids whether or not you feel thirsty. Dehydration can lead to constipation, dizziness, headache, or low blood pressure which may lead to a fall. Make water your drink of choice! Also enjoy other fluids such as unsweetened milk, soup, coffee and tea. Learn about how much fluid you need each day.
The Ottawa Public Library serves up fresh programs, activities and events to raise awareness about how we are connected to the food we eat and grow.
Healthy Eating and Active Living tips from Ottawa Public Health
Nutrient needs change as you age; older adults need smaller portions but still the same or more vitamins and minerals. Eating nutrient-rich foods will help you get the vitamins, minerals, protein, carbohydrates, and fats you need. Healthy eating will also help to prevent or manage heart disease, diabetes, osteoporosis and some cancers.
Eat a variety of food each day. Aim for ½ of your plate to be vegetables and fruits, ¼ of your plate to be protein foods such as beans and lentils, nuts and seeds, dairy products (milk, yogurt, and cheese) and lean meat and poultry, and ¼ of your plate to be whole grains.
Promote, encourage and support policies that create healthier environments for children, including restrictions around the marketing of unhealthy food and beverages. Learn more about these new restrictions from Health Canada.
Use active transportation like walking, biking, and running to get where you want to go. This is both healthier for you and can save you money. Visit Ottawa Public Health for more information on active transportation.
Adults are recommended to get a minimum of 2.5 hours of physical activity a week (that is 30 minutes per day, 5 times a week) to gain health benefits such as reducing the risk of developing heart disease. This can be broken up into 10 minutes of activity, 3 times per day. For those who are busy and are finding it hard to meet the recommendations, here are some ideas to sneak physical activity in!
To avoid serving sizes that are too big or too small, use this handy guide to estimate portion sizes. This is a simple way to help you figure out what your portion sizes should be without needing measuring equipment.