NUTRITION AND

DIET

PRACTICAL PART

JUSTIFICATION

A suitable diet is one of the basic pillars to reach healthy longevity, giving years to life and, above all, giving life to the years.

A correct diet constitutes one of the most important health promotion and pathology prevention measures. (Cabo Soler. In: Longevidad. Tratado integral sobre salud en la segunda mitad de la vida.2004).

Therefore, the diet is inextricably linked to quality of life in an essential area: health conservation.

QUALITY OF LIFE

Fernández Ballesteros 1996

QUALITYOF LIFE

SOCIALSUPPORT

LEISUREACTIVITIES

ECONOMICCONDITIONS

SATISFACTION

HEALTH AND SOCIAL SERVICES

HEALTHCULTURALFACTORS

FUNCTIONALHABILITIES

ENVIRONMENTQUALITY

SOCIALRELATIONS

QUALITY OF LIFE FUNCTIONAL AND VITAL CAPACITY

QUALITYOF

LIFE

SOCIALSUPPORT

LEISUREACTIVITIES

ECONOMICCONDITIONS

SATISFACTION

HEALTH AND SOCIALSERVICES

HEALTHCULTURALFACTORS

FUNCTIONALHABILITIES

ENVIRONMENTQUALITY

SOCIALRELATIONS

A GOOD QUALITY OF LIFE

PROVIDES CAPACITIES

CAPACITIES FAVOUR GOOD SOCIAL INTEGRATION

OTHER FACTORS THAT INFLUENCE HEALTH AND QUALITY OF LIFEAGE SEX STRESS

WORK SOCIAL SUPPORT

Increasing the level of understanding about what makes a diet varied and balanced and relating it to good health.

Making participants aware of the fact that food (the diet) is the source of energy required to carry out activities.

Highlighting the antioxidant properties of a good diet and its positive effects on a healthy ageing process.

Attributing power to addressees so that they can modify their food-related habits if necessary: responsibility through self-regulation.

OBJECTIVES

An suitable and healthy diet must provide:

- All the essential and non-essential nutrients

- Energy

- Antioxidant elements

Therefore an advisable diet must be:

- Sufficient: with the necessary calories and nutrients

- Harmonic: with a proportionality of nourishing principles

- Adequate: adapted to individual conditions

(S.E.N.C.A.2007)

CONTENTSBASIC CONCEPTS

Good quality of life provides a greater vital and functional capacity and therefore more social implications.

It is never too late to change one’s diet: there is always a good moment to improve one’s life habits.

Training and information about good habits is always a profitable investment.

Health conservation is a personal responsibility: training must be applied on an individual basis.

CONTENTSBASIC CONCEPTS

VARIETY AND BALANCE: KEY FOR A GOOD DIET

Variety and balance could be obtained including in each meal: proteins, carbohydrates, fats, vitamins, liquids and fibres in adequate proportion.

FOOD AND INMEDIATE PRINCIPLES Recommended food with PROTEINS: meat, fish, eggs, dairy

products, pulse (chickpeas, lentils).

Recommended food with CARBOHYDRATES: bread, rice, paste, potatoes, pulse.

Recommended food with FATS: olive oil, blue fish, nuts and dried fruits.

Recommended food with VITAMINS: fruits and vegetables, olive oil.

Recommended food with MINERALS: dairy products, nuts and dried fruits, fish, cereals.

Recommended food with FIBRES: fruits, vegetables, wholegrain cereals.

DIET AS ENERGY

Diet should be the source of energy to do all the daily activities.

This energy is provided by the food calories.

Breakfast should be the most energetic meal of the day in order to do the most important activities.

Dinner should be the less energetic meal of the day because after dinner very poor activities are done.

Diet should consider also the calories, depending on individual circunstamces.

HYDRATION

Water does not bring energy, but it is fundamental to be hydrate.

Fruits juices without sugar, milk and soups could also contribute to be hydrate, apart from water.

The daily amount of liquids should be 2 litres.

Fruits and vegetables are rich in water.

FOOD PYRAMIDCASUAL CONSUMPTION

Healthy

Nutrition

Pyramid

SENC 2004

Daily physical activity

Water

Wine / Beer(Optional and

moderate consumption by

adults)

DAILY CONSUMPTION

A suitable diet must contain antioxidant elements (vitamin C, vitamin E, polyphenols...).

Vitamins C and E give the immune system more efficiency (de la Fuente et al. 1998).

“We age because we oxidise”. An antioxidant-rich diet can mitigate symptoms linked to ageing (Miquel et al. 2002).

DIET AND ANTIOXIDANT FOOD

WHEEL OF ANTIOXIDANT FOOD

VEGETABLES

BREAD, CEREALS AND POTATOES

CACAO

PULSE

NUTS AND DRIED FRUITS

OLIVE OIL

FRUITSS.E.N.C.A. 2007

PRACTICAL ACTIVITIESPUTTING IN VALUE THE BASIC

CONCEPTS

ATTRIBUTION OF POWER TO THE ADDRESSEES

Self-record practice: 10 minutes

Healthy diary practice: 10 minutes

PRACTICAL ACTIVITIES(1) SELF-RECORD

They are told to write in two columns:

GOOD DIET-RELATED HABITS HARMFUL DIET-RELATED HABITS

They are asked to write down at least 5 items

They are encouraged to include in the following sheet their diet-related habits including also those identified as ‘bad habits’ in the corresponding column and which still form part of their diet.

PRACTICAL ACTIVITIES(1) SELF-RECORD

DIARYPLANNING OF MY DIARY HABITS

TIMES 6 8 10 12 16 18 20 22 24

Next they are provided with a diary (that we will call ‘healthy diary’) in which they have to include the five habits that they have identified as ‘favourable’ within a timetable, making a reasonable scheduling by themselves.

Then we divide the group into three subgroups, giving them motivation to include :

Group 1 - At breakfast time, what they would consider a healthy breakfast .

Group 2 - At lunch time, what they would consider a healthy lunch .

Group 3 - At dinner time, what they would consider a healthy dinner.

PRACTICAL ACTIVITIES(2) HEALTHY DIARY

TIMES MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

6

8

10

12

16

18

20

22

24

HEALTHY DIARY: NUTRITION

During these 15 minutes the diary will be evaluated, consulting the subgroups and incorporating into the diary a complete ‘healthy diet’ day (breakfast, lunch and dinner) .

We favour and set in motion a debate on what makes a diet varied and balanced.

We reinforce the idea of the diet as provider of energy and of antioxidant elements.

ASSESSMENT AND DEBATE

It is necessary to eat a wide variety of food (but not large quantities) .

We should avoid an excessive consumption of animal fats .

It is healthier to opt for fish, preferably blue, as it has no saturated fats which can be harmful to arteries.

We must eat enough food rich in complex carbohydrates, fibre, vitamins and minerals. (In order to achieve it we have to eat fruit, vegetables, pulses, flours (pasta) and starch) .

Sugar consumption must be limited: it should be taken from milk and fruit .

Wine must be drunk with moderation (1 glass per day) and high-alcohol-content drinks must be suppressed.

REINFORCEMENT AND FUNDAMENTAL MESSAGES

Outside of the meals some healthy food could be eaten: one piece of fruit or a small quantity of nuts and dried fruits.

Salt consumption must be reduced in the meals.

Chew repeatedly each mouthfoul before swallow it.

REINFORCEMENT AND FUNDAMENTAL MESSAGES

After that, we provide participants with brochures (leaflets), etc. and give them a calendar for the ‘healthy diary’ evaluation sessions. We recommend you to have in mind the following ideas when dealing with seniors:

Control over the diet (food) diary Compliance of patterns and recommendations for an

improvement in the quality of the diet habits included in the diary

At-home and out-of-the-home activities (including in the diary)

Proposing a FEED-BACK post-control Knowledge updating meetings Continuous feed-back through the evaluation and correction

of nutritional habits along with the use of didactic tools.

CONCLUSIONS AND RECOMMENDATIONS

THANK YOUVERY MUCHFOR YOUR ATTENTION