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Keeping a journal of your daily food choices can be a good way to keep you motivated!
Click on the image below to download and print a copy or copies of the My Food Journal.
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Write down your food choices each day for a week, using copies of the My Food Journal.
Note that the My Food Journal does not have a section to add foods that do not fall into one of the four food groups. This is to reinforce the promotion of choosing foods based on Canada's Food Guide recommendations.
To address foods that do not fall into one of the four food groups, limit foods and beverages high in calories, fat, sugar or salt (sodium).
Source: Health Canada
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After you've used the My Food Journal for a few days, think about these questions:
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https://food-guide.canada.ca/en/
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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
Use the checklist below to help you reflect on your current approach to making food choices.
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Source: Eat Well and Be Active Educational Toolkit, Health Canada.
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If you checked ALL of the statements above, then you are making some very smart food choices!
If there are a few statements that do not apply to you today, think about what you will do to improve the quality and quantity of your healthy eating choices.
Make a note of your ideas so you can include them in your My Personal Action Plan later in this session.
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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
Canada's Food Guide encourages people to choose a variety of foods from each of the four food groups - Vegetables and Fruit, Grain Products, Milk and Alternatives, and Meat and Alternatives - and to include a specific amount and type of oils and fats. Following Canada's Food Guide and choosing a variety of foods, according to personal food preferences, will help people to get all the nutrients they need.
The rainbow design used in Canada's Food Guide illustrates the recommended proportion of each food group in a healthy eating pattern.
In Canada's Food Guide, the largest arcs - Vegetables and Fruit, and Grain Products - show that healthy eating includes a lot of vegetables, fruit and grains. The recommended number of servings is different for people at different stages of life and is different for males and females.
The types of foods that people eat are just as important as the amount. Canada's Food Guide also provides direction on specific foods to choose within each food group.
Refer to Canada's Food Guide for the recommended number of Food Guide Servings for males and females at each life stage.
If you haven't already printed a copy, click on the image below to download and print your own copy of Canada's Food Guide.
Canada's Food Guide is also available in a number of formats and 10 additional languages. Go to http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
Source: Health Canada
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One of the best ways to learn about Canada's Food Guide is to practice using it!
Take a few minutes to review the Guide. As you read, circle the images of the items that you eat frequently.
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Download the file below and print a copy of the My Healthy Eating Guide.
Find your age and sex on Canada's Food Guide. Fill out the recommended number of Food Guide Servings from each food group in the table. You can also use this Guide to track your daily totals.
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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
Eating Well with Canada's Food Guide is designed to help us make wise food choices by translating the science of healthy eating into a practical pattern of food choices that meet our need for nutrients, promote health and minimize the risk of nutrition-related diseases.
Learning more about Canada's Food Guide will help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day.
Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:
Click on the image below to download and print a copy of Canada's Food Guide.
Canada's Food Guide is also available in a number of formats and 10 additional languages. Go to http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
Source: Health Canada
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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
Taking care of your general health and paying attention to your “health numbers” are practical actions you can take to improve your brain health.
By making healthy lifestyle choices, you may be able to reduce your risk and improve your brain's ability to sustain long-term health.
Will healthy lifestyle choices prevent Alzheimer's disease? There are no guarantees, but evidence suggests that healthy lifestyles help the brain maintain connections and even build new ones. That means that a healthy brain can withstand illness better. So take action today.
Sessions 5 to 8 of this program touch on the following four important lifestyle choices:
Watch this video and listen to host Liana Shannon, as she provides a brief overview of these four topics. When you complete this session, take some time to work through session 8 -- and if you haven’t already done so, return to sessions 5 and 6.
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As you progress through Sessions 2 to 8 of this program you will learn more about the personal actions you can take to improve your brain health:
Take a few minutes to complete the Your Brain Matters quiz. It will help you to think about what you already know about brain health and make a decision around which session(s) to complete next!
This quiz is made available by Alzheimer's Australia.
At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.
How much do you know about your amazing brain?
Take the Your Amazing Brain quiz to check your knowledge about your brain and how it works. It's a short quiz with ten questions - made available by the US Alzheimer's Association.
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The brain is one of your most vital organs, playing a role in every action and every thought. Just like the rest of your body it needs looking after. It's never too soon, or too late to make changes that will maintain or improve your brain health, changes that may also help reduce your risk of developing Alzheimer's disease or other dementias.
Click on the image below to download and print a brief self-reflection activity sheet. The purpose of this tool is to help you think about what you have learned and to provide a space for you to document some of your thoughts and ideas for moving forward.
Although each individual is unique, dementia has a profound effect on:
Some individuals find it challenging to remember to take care of their personal hygiene, such as bathing. At the same time, others may struggle with resisting showering or display complex behaviours that can be challenging for their caregivers.
Assisting with personal care and bathing is often the most difficult activity for care partners of people with dementia, and as the disease progresses, this can become increasingly challenging.
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Proper oral care is important to prevent tooth decay and gum disease. Poor dental health will also affect an individual's ability and willingness to eat. It is wise to have a complete dental examination early in the disease. Ask the dentist to schedule appointments at times when there will be no delay at the office.
At home, the following tips might be helpful:
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Clean, well-groomed hair will make a person living with dementia look and feel better. It will likely help their care partner feel better too.
A salon or barbershop can be a familiar and relaxed setting. Make the stylist aware that the person has dementia. If the person feels insecure, you may want to stay with them or try to find a stylist to come into the home to cut or style hair.
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As a person ages, skin becomes more delicate and needs a little extra care beyond a wash. Creams or lotions can help the skin and may be necessary in the prevention of skin breakdown for those who are inactive. The application itself can also have a pleasantly soothing effect.
You can also get a basin of warm water and a washcloth and sit with the person to wash their face and hands. Have a towel ready to dry them as well.
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As people age, foot care is often neglected because they can no longer comfortably reach their feet and can no longer see to provide proper nail care. This task can be more of a challenge if the person has dementia.
The following suggestions may assist you:
And a little nail polish always brings about a smile!
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