By Bonnie Whitehead
CLIFFORD – Seniors’ Centre for Excellence program coordinator Helen Edwards welcomed over 40 people to a lunch and learn session on April 18 at the Knox United Church in Clifford.
Donna Gingrich prepared pan roasted lemon chicken, rice pilaf and carrots, broccoli romaine salad, and braided egg bread, with pineapple chiffon cake for dessert. Mary Cain helped serve the meal.
As the gathering is billed as a seniors gathering, some were surprised to find a baby in the crowd. Elisabeth Kuersten arrived with her daughter Irmgard Kuersten-Kirkorian and her baby Alaric, as well as her sister Dorothea Gunther and nephew Ulv Gunther visiting from Germany.
Guest speaker Jenny Harrison, registered dietitian for the Minto-Mapleton Family Health Team discussed the newly revised guidelines in Canada’s Food Guide and the Mediterranean Diet plan, a way of eating, not an on-again off-again diet. Rather than industry influences, the new guide is scientifically based. It suggests that to eat well and live well, it is good to eat a variety of healthy foods each day.
The guide also recommends dividing your plate with one half vegetables and fruits, one quarter protein foods, and one quarter whole grain foods. Try plant based proteins, legumes, fruit instead of juice, and make water your drink of choice, it suggests.
Limiting highly-processed foods and ultra processed foods was also recommended. Berries are natural, jam is a processed food, and jam in a cookie made in a factory would be ultra processed. Check the label and see what goes in the food you are consuming. The guide also states, healthy eating is more than the foods you eat; be mindful of your eating habits; cook more often; enjoy your food; eat meals with others; use food labels; limit food high in sodium, sugars or saturated fat; and be aware of food marketing.
A Mediterranean Diet score tool was handed out to each person.
The diet requires adherants to choose olive oil, eat plenty of fruits and vegetables, choose lean meats, keep saturated fat low, keep sugar consumption low, include plant based protein, eat fish, eat less processed food, snack on unsalted nuts, choose white meat over red meat, and use tomato, garlic, and onions to flavour food. Simply stated with either eating guide, eat simply, eat fruit, vegetables, legumes, whole grains, fish, and olive oil and limit fast food, sugar, refined grains, and processed food. Consider the guide and score sheet when you are planning your meals and grocery shopping.
Small changes can reduce health risks including heart attack, stroke, cancer, Diabetes, mental health, arthritis, to name a few. Consult Canada.ca/FoodGuide for more information and get in touch with a dietitian.
People asked questions and shared their health successes. One attendee said she has followed the Mediterranean diet way of life for almost 30 years and continues to experience terrific health benefits.
Seniors month
June is Seniors Month, so the Seniors’ Centre for Excellence will be hosting a cooking workshop on June 6 at the United Church in Clifford. Sign up early to try your hand at four recipes.
The regular lunch and learn presentations at 12:30pm are free, and the luncheon at 12 noon is $12. Call ahead at 519-638-1000 to reserve a spot.
