1. NUTRITION AND DIET PRACTICAL PART

2. 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.

3. QUALITY OF LIFE Fernández Ballesteros 1996 QUALITY OF LIFE SOCIAL SUPPORT LEISURE ACTIVITIES ECONOMIC CONDITIONS SATISFACTION HEALTH AND SOCIAL SERVICES HEALTHCULTURAL FACTORS FUNCTIONAL HABILITIES ENVIRONMENT QUALITY SOCIAL RELATIONS

4. QUALITY OF LIFEFUNCTIONAL AND VITAL CAPACITY QUALITY OF LIFE SOCIAL SUPPORT LEISURE ACTIVITIES ECONOMIC CONDITIONS SATISFACTION HEALTH AND SOCIAL SERVICES HEALTH CULTURAL FACTORS FUNCTIONAL HABILITIES ENVIRONMENT QUALITY SOCIAL RELATIONS A GOOD QUALITY OF LIFE PROVIDES CAPACITIES CAPACITIES FAVOUR GOOD SOCIAL INTEGRATION

5. OTHER FACTORS THAT INFLUENCE HEALTH AND QUALITY OF LIFE AGE SEXSTRESS WORK SOCIAL SUPPORT

6. 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

7. 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) CONTENTS BASIC CONCEPTS

8. Good quality of life provides a greater vital and functional capacity and therefore more social implications. It is never too late to change ones diet: there is always a good moment to improve ones 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. CONTENTS BASIC CONCEPTS

9. 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.

10. 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.

11. 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.

12. 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.

13. FOOD PYRAMID CASUAL CONSUMPTION Healthy Nutrition Pyramid SENC 2004 Daily physical activity Water Wine / Beer (Optional and moderate consumption by adults) DAILY CONSUMPTION

14. 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

15. WHEEL OF ANTIOXIDANT FOOD VEGETABLES BREAD, CEREALS AND POTATOES CACAO PULSE NUTS AND DRIED FRUITS OLIVE OIL FRUITS S.E.N.C.A. 2007

16. PRACTICAL ACTIVITIES PUTTING IN VALUE THE BASIC CONCEPTS ATTRIBUTION OF POWER TO THE ADDRESSEES Self-record practice:10 minutes Healthy diary practice:10 minutes

17. PRACTICAL ACTIVITIES (1) SELF-RECORD They are told to write in two columns: GOOD DIET-RELATED HABITSHARMFUL DIET-RELATED HABITS They are asked to write down at least 5 items

18. 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

19. DIARY PLANNING OF MY DIARY HABITS TIMES 6810121618202224

20. 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

21. TIMESMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY 6 8 10 12 16 18 20 22 24 HEALTHY DIARY: NUTRITION

22. 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

23. 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

24. 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

25. 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

26. THANK YOU VERY MUCH FOR YOUR ATTENTION