Older adults are at a higher risk of developing osteoporosis; this is when bones get weak and thin. Calcium and vitamin D are good for your bones. Calcium also helps your heart, muscles and nerves work properly. It is best to get your calcium from food: milk, fortified soy beverages, yogurt, cheese and canned salmon with bones.

Vitamin D helps your body use and absorb calcium. It is not naturally found in many foods but it is in fatty fish, egg yolk and liver. That's why vitamin D is added to some foods like cow's milk, some orange juice, soy, almond or rice beverages, and margarine. Health Canada recommends that everyone over the age of 50 should take a daily vitamin D supplement of 400 IU.

Talk to your health care provided if you do not get enough calcium-rich foods and about vitamin D supplements.

Mission Healthy Bones lists food sources of both calcium and vitamin D.

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.

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.

However, did you know there are added health benefits for doing physical activity outdoors?

Substitute with unsaturated fats from foods such as flaxseed oil, fish, and walnuts. Visit Dietitians of Canada to learn about omega-3 fats.

Consume drinks with no added sugar such as water and white milk. Visit Sip Smart to learn more about avoiding sugary drinks.

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.

There are many walking trails in Ottawa that you can use with your family and friends to stay healthy together.

Healthy living can be easy if it is a routine rather than constant decision making. Visit active for life to learn about getting into the habit of doing physical activity.

Having a variety avoids boredom, and will allow you to find what works best for you. See the list of 150 physical activities you could try.

Follow this guide to successfully set healthy living goals. Write down your goals somewhere you can see often and tell someone about your goals so others can motivate you.

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!

Even if you live a very busy lifestyle, there are simple things you can do everyday to be more active!

Move More at Work

A wholesome snack is a combination of protein and fibre such as Greek yogurt and fruit. Visit Cookspiration for some healthy snack ideas.

Try the one bite trick. It can take multiple tries of just trying one bite to start liking a new food item. Look at say goodbye to picky eating for more tips on reducing picky eating in children.

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.

There are many benefits of quality sleep for both adults and children including the prevention of chronic diseases like heart disease. Learn more on the impact of smartphones on sleep.

Are you not a morning person and are lacking inspiration to make breakfast? Here are some quick and easy breakfast ideas.

Exercise has many health benefits including improved fitness and mental health. Explore the National Capital Commission for some beautiful hiking and walking trails around Ottawa.

Increased screen time on tablets, phones, computers and TV leads to less time spent playing outdoors, which is important for a child’s health. Learn more on how to keep screen time in check.

These have vitamin A that helps maintain eye and skin health. Health Canada has a list of serving sizes for a variety of orange vegetables and fruit.

Bright lights and electronics before bed can impact the quality of sleep you have. Visit the National Sleep Foundation to find out why.

Find out how much sleep a child needs for good physical and mental health.