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PREVENT | CONNECT | ENHANCE

NUTRITION

FOR VETERANS

HEALTHY EATING FOR

HEALTHY AGEING

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ACKNOWLEDGEMENTS

This manual was developed by Daniel So, as partial requirements for the Master of Nutrition and Dietetic Practice at Bond

University under the supervision of Tara Diversi, APD (National Dietetic Advisor, DVA), Peta Patterson, APD (Bond University)

and Dr Dianne Reidlinger, APD, RD (Bond University).

We would like to acknowledge and thank the Australian Government Department of Veterans’ Affairs in particular Jeff

Fairweather and Dimitri Batras for facilitating this project in and for providing feedback on the draft materials and assistance

throughout the project.

Copyright

© Commonwealth of Australia 2016

The Department of Veterans Affairs Healthy Eating for Healthy Ageing resource is released under the terms of the Creative Commons licence accessed through the following link: https://creativecommons.org/licenses/by/4.0/ This allows you to use the resource with acknowledgement, without payment, but only for non-commercial purposes and no adaptation or use in other works is permitted. Please read the Creative Commons Licence in full before downloading or otherwise making use of the Manual

If you do not agree to be bound by the Creative Commons Licence then you must not use this resource.

When using the resource you must attribute The Department of Veterans Affairs and any identified author in accordance with the terms of the Creative Commons Licence.

For further information contact:

Department of Veterans' Affairs

GPO Box 9998

Brisbane QLD 4001

1800 555 254

Last Updated 3 April 2018

Images: iStock

P03567

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PREFACE

This booklet is designed to provide general nutrition and healthy eating information to

Veterans within the Department of Veteran’s Affairs (DVA) community. This resource is

aligned with DVA’s ‘Social Health Strategy 2015 – 2023 for the Veteran and Ex-service

Community’. The booklet complements social health initiatives such as the Cooking for

One or Two program.

Vision

Improved quality of life for the veteran and ex-service

community, achieved through preventing illness where

possible, fostering social connectedness and enhancing health

and wellbeing.

About DVA’s ‘Health and Wellbeing’ activities

The Department of Veterans’ Affairs (DVA) provides support to current and former

serving members and their families and carers through a range of services and payments

These services are designed to assist you to manage your health and lifestyle and

support those you care for.

For more information, visit http://www.dva.gov.au/health-and-wellbeing or call 1800 555 254.

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INTRODUCTION

As you get older, eating healthily can be a challenge. Maintaining good eating

habits can become more difficult as bodies and therefore requirements change.

Changes to your body’s kilojoule (Calorie) and nutrient needs, sense of taste and

smell, dentition (teeth) and changes to your ability to access and prepare food can

be a normal part of getting older. These factors, whether they appear by

themselves or in combination, can make staying nourished trickier than it may

seem. Small changes to what or how you eat may result in big returns in terms of

your health.

This booklet aims to act as a practical guide to help you understand and navigate

through some of the barriers to healthy eating associated with ageing. It contains

information about:

How to achieve a healthy and nourishing diet.

How different food groups come together as part of a healthy diet.

How a healthy diet can contribute to health and wellbeing.

The role of ‘extras’ in your diet and vitamin supplements.

Dealing with some of ageing’s effects on nutrition.

Hydration.

Tips to get more out of shopping and cooking.

A sample meal plan.

For additional information or personalised nutrition care plans, please discuss with

your General Practitioner to be referred to an Accredited Practicing Dietitian.

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DIETARY GUIDANCE

This information, based on the Australian Dietary Guidelines

(www.eatforhealth.gov.au), shows the 5 core food groups and the number of

their servings you should aim for every day to maintain your health. The goal

of these recommendations is to achieve a healthy and nourishing diet –

providing enough energy and nutrients to meet your requirements2.

It’s important to note that these guidelines apply to all healthy Australians

and those with common health conditions such as being overweight.

However, they may not be appropriate to those living with medical

conditions that require more specific dietary requirements. If this is you,

please consult an Accredited Practicing Dietitian for advice.

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What does a healthy diet mean for you?

Following these recommendations and making healthy food choices

promotes health and wellbeing, with benefits such as:

Feeling better, mentally and physically.

Having more energy for daily activities.

Being more resistance to infection.

A reduced risk of developing certain health conditions.

Maintaining a healthy weight.

Improved quality of life1, 2.

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Men Women

51 - 70 70 + 51 - 70 70 +

Grain (cereal) foods

6 4½ 4 3

Vegetables

5½ 5 5 5

Fruit

2 2 2 2

Lean meats and poultry, fish, eggs,

tofu, nuts & seeds, and legumes/beans

2½ 2½ 2 2

Milk, yoghurt, cheese and/or alternatives

2½ 3½ 4 4

Dietary Recommendations for Older Adults (adapted from the Australian Dietary Guidelines)2.

How much do I need each day?

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Table adapted from the Australian Guide to Healthy Eating3.

Another way to look at these recommendations is the Australian Guide to

Health Eating plate 3 below. It helps visualise the proportion of food from

each food group that you should aim for each day.

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What is a serve of grain* (cereal) food? A standard serve is (500kJ) or:

1 slice (40g) bread ½ medium (40g) roll or flat bread

½ cup (75 - 120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa

½ cup (120g) cooked porridge ⅔ cup (30g) wheat cereal flakes ¼ cup (30g) muesli

3 (35g) crispbreads 1 (60g) crumpet

1 small (35g) English muffin or scone

*Grain (cereal foods), mostly wholegrain and/or high cereal fibre varieties

Table adapted from the Australian Dietary Guidelines2.

What is a serve of vegetables? A standard serve is about 75g (100-350kJ) or:

½ cup cooked green or orange vegetables (e.g. broccoli, spinach, carrots or pumpkin

½ cup cooked, dried or canned beans, peas or lentils (preferably with no added salt)

1 cup green leafy or raw salad vegetables ½ cup sweet corn

½ medium potato or other starchy vegetables (sweet potato, taro or cassava)

1 medium tomato

Table adapted from the Australian Dietary Guidelines2.

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What is a serve of fruit? A standard serve is about 150g (350kJ) or:

1 medium apple, banana, orange or pear 2 small apricots, kiwi fruits or plums

1 cup diced or canned fruit (no added sugar) Or only occasionally:

125 ml (½ cup)

fruit juice (no added sugar)

30g dried fruit (e.g. 4 dried apricot halves, 1½ tablespoons of sultanas)

Table adapted from the Australian Dietary Guidelines2.

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How much is a serve of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans? A standard serve is (500-600kJ):

65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw)

80g cooked lean poultry such as chicken or turkey (100g raw)

100g cooked fish fillet (about 115g raw) or one small can or fish

2 large (120g) eggs

1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)

170g tofu

30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*

*Only to be used occasionally as a substitute for other foods in the group. These foods provide similar amounts of energy to the other foods in the group, but contains less nutrients

Table adapted from the Australian Dietary Guidelines2.

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How much is a serve of milk, yoghurt, cheese and/or alternatives?

1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk

½ cup (125ml) evaporated milk

2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar

½ cup (120g) ricotta cheese ¾ cup (200g) yoghurt

1 cup (250ml) soy, rice or other cereal drink with at least 100mg of absorbed calcium per 100ml

If you do not eat any of the foods from this group, the following foods contain about the same amount of calcium as a serve of milk, yoghurt or cheese (they contain about the same amount of calcium, but may provide more energy)

100g almonds with skin 60g sardines, canned in water

½ cup (100g) canned pink salmon with bones

100g firm tofu (calcium levels may vary so check the label)

Table adapted from the Australian Dietary Guidelines2.

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EXTRAS

Some foods fall outside these core food groups. These foods are separated

into unsaturated spreads and oils, and discretionary choices2.

Unsaturated spreads & oils

Unsaturated spreads and oils, such as margarine spreads and olive oils

contain unsaturated fats and are high in energy. They can also add flavours

to foods, contain essential vitamins, and have a number of positive effects

on health2.

If you have been advised to gain weight, added unsaturated fats can be very

useful. Due to their high energy content, using a little can boost the energy

(KJ) content of your food without making you feel too full.

You can add olive oil on salad or vegetables, use a thicker spread on your

bread or top your meats with avocado.

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Discretionary choices

‘Discretionary choices’ or ‘extra choices’ are the other foods that fall outside

the recommendations. These foods include:

Most sweet biscuits.

Cakes.

Desserts and pastries.

Processed meats and sausages.

Ice-cream and other ice confections.

Chocolate and confectionary.

Savoury pies and pastries.

Commercial burgers and fried foods.

Potato chips, crisps and other fatty and/or salty snack foods.

Cream, butter and animal-based spreads.

Sugar-sweetened beverages.

Alcoholic drinks2.

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Discretionary food choices are high in energy, saturated fat, added sugars

and/or salt or alcohol2. Because these foods contribute to the enjoyment of

eating they can be included as part of a healthy diet in moderation.

For general health, a maximum of two serves of these discretionary choices

is recommended per day2. These serving sizes are smaller than you’d expect

– and a guide is provided on the next page.

If you are watching your weight or have health conditions like heart disease

or diabetes, one of the first stages to losing weight is reducing the number of

discretionary serves you eat per day.

If you have been advised to gain weight, it may be beneficial to

include more servings of discretionary choices in your diet.

A little goes a long way in terms of the energy these food

provide, and if you are struggling to maintain your weight, they

may be recommended for your health.

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What is a serve of discretionary food choices? A standard serve is discretionary choices provides about 500-600 kJ

2 scoops (75g) ice-cream 2 slices (50-60g) processed meats, salami or mettwurst

1½ thick or 2 thin (50-70g)

regular sausages

½ snack-size packet (30g)

salty crackers or crisps

2-3 (35g) sweet plain biscuits 1 (40g) donut

1 slice (40g) plain cake/small cake-type muffin 5-6 (40g) sugar confectionary/small lollies

1 tablespoon (20g) jam or honey ½ bar (25g) chocolate

2 tablespoons (40g) cream 1 tablespoon (20g) butter

1 can (375ml) soft drink ¼ pie or pastie

(60g) commercial meal pie or pastie (individual size)

12 (60g) fried hot chips

200ml wine (2 standard drinks; but note this is often 1 glass for many Australian wines)

60ml spirits (2 standard drinks) 600ml light beer (1½ standard drinks) 400ml standard beer (1½ standard drinks)

Table adapted from the Australian Dietary Guidelines2.

Think of discretionary foods as the ‘cherry on top’ of your normal

diet – they’re a little extra you have on top of your normal diet,

but shouldn’t be replacing the healthy food choices.

While they are a nice treat to have, it’s important to eat the

recommendations from the 5 core food groups so you are still

getting the nutrients you need.

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KEY NUTRIENTS

You may wonder what these recommendations are based on?

Foods from each food group are important and recommended in these

amounts because they are help us meet our need for quality nutrients.

Foods from each food group (and even inside each group) bring different

nutrients to your diet. Nutrients are very different – some are needed in

larger amounts than others, and each have their own specific role to play in

the body. As outlined earlier, even though the amount of kilojoules you need

may have decreased, your nutrient requirements have not – so it’s

important to make every mouthful as nutritious as possible.

The following table is a look at the nutrients most relevant to ageing.

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Nutrient Important for Food Sources Examples

Protein Maintaining muscle structure and strength

Best sources include lean meat, fish, poultry, eggs and milk products. Wholegrains, beans/legumes and nuts & seeds are also good sources.

Calcium

Maintaining strong bones, preventing osteoporosis, reducing the risk of fractures

Best sources are milk products (milk, yoghurt, cheese and calcium-fortified non-dairy drinks such as soy milk). Alternatives include tinned sardines and salmon, almonds and firm tofu.

Vitamin D Maintaining strong bones

Sunlight is a good source of vitamin D. Oily fish (e.g. salmon & tuna), eggs and Vitamin D-fortified foods such as margarines and milks are other good sources. Organ meats are also an excellent source.

Magnesium

Maintaining strong bones and heart function, as well as boosting immune function

Best sources are dark green leafy vegetables, beans/legumes, nuts & seeds, fish and wholegrains. Other sources include milk cheese and yoghurt. Organ meats are also an excellent source.

Potassium

Reducing blood pressure and maintaining strong bones

Fresh fruits and vegetable with minimal processing are the best sources (especially bananas and potatoes). Other good sources include nuts & seeds, beans/legumes, wholegrains, milk and yoghurt, and lean meats.

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Nutrient Important for Food Sources Examples

Zinc Boosting immune system

Best sources are seafood, meat, seeds and beans/legumes. Other sources include milk, yoghurt, and wholegrains.

Vitamin B12

Maintaining healthy nerve function and preventing anaemia

Vitamin B12 is only found in animal products (e.g. lean meat, fish, poultry, eggs and milk) and fortified soy products (e.g. soy milk).

Folate Preventing anaemia

Best sources include dark green leafy vegetables, dried beans/legumes, and fortified breads and cereals. Other sources include avocado and peanuts. Organ meats are also an excellent source.

Fibre

Maintaining healthy bowel function, preventing constipation and reducing cholesterol levels

Best sources of fibre are wholegrain breads & cereals, vegetables, beans/legumes, fruits, nuts & seeds

Omega-3 Oils

Reducing risk of heart disease, dementia and macular degeneration, can also improve rheumatoid arthritis symptoms

Best sources are oily fish (e.g. salmon, sardines, mackerel and tuna). Other plant-based sources include canola oil, flaxseed/linseed oil, chia seeds, walnuts and soybeans

Table adapted from NDSS “Healthy Eating for Older People” 8.

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Breakfast Boiled or poached

eggs on wholegrain toast

Mid-morning snack

Crackers with cheese and tomato slices, and a small

banana

Main meal

Meat, chicken or fish, assorted

vegetables and mashed potato

Afternoon snack A glass of milk &

piece of fruit

Light meal Baked beans on

toast, with a small garden salad

Supper

Tub of unsweetened

yoghurt and some berries

SAMPLE MENU PLAN

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AGEING & NUTRITION

Ageing can have a range of effects that can change how and what you eat.

Managing your changing needs

Your kilojoule and nutrient requirements can change as you age2.

Your kilojoule needs are based on many factors, including your age,

gender, weight, height, muscle tone, current health status, activity levels

and medical conditions.

When you are less active, your kilojoule requirements decrease. On the

other hand, some health and/or medical issues increase your kilojoule

needs. Just because you are not doing as much, your health condition may

mean that you need to eat more than needed previously.

A simple way to check if the amount of food you’re eating suits your

requirements is to check your weight regularly. Losing weight is not always

a normal part of ageing, and you may need to review your food intake.

Regardless of your energy needs, nutrient requirements do not decrease.

In fact, some nutrients are needed in even greater quantities as we get

older2.

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The key to managing these requirements is to eat a varied and well-

balanced diet, and then tweak the amount of food based on your kilojoule

needs.

You can control the types of nutrients we get from food by choosing what

type and quality of food you eat.

Certain foods are more nutritious than others.

For example, a juicy steak from the meat and alternatives food group is healthier

than a meat pie from the discretionary food group.

Different foods have different nutrients, so a diet that is varied will

provide a more comprehensive nutrient coverage.

For example, milk is rich in calcium but low in fibre, while wholegrain breads are

high in fibre but low in calcium – eating both foods will ensure you receive both

nutrients.

You have control over how many kilojoules you get by managing the

quantity of food we eat.

You can maintain our weight if the amount of food we’re eating is

similar to the amount our body needs

Too little will lead to weight loss, and too much will contribute to

weight gain

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Maintaining our weight is the ideal result – consistent weight

loss can lead to malnutrition, which can not only reduce

quality of life, but open the door to a whole range of ailments

and reduce your quality of life.

Malnutrition affects older Australians at a rate estimated to

be between 10% and 60%4, 5, 6. Negative outcomes associated

with malnutrition include:

Impaired immune function, leading to increased risk

infections and delayed recovery

Increased risk of osteoporosis, falls and fractures

Poor wound healing

Possible institutionalisation

Reduced mobility 4

You may have noticed that boxes such as these appear

throughout the booklet. These are designed to provide

general tips on maintaining weight and avoiding malnutrition.

If you and concerned about your nutrition or someone in

your family, for personalised care or advice, obtain a referral

to consult an Accredited Practicing Dietitian.

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Changes to taste & smell

You may experience some changes in taste or smell as you get older. These

changes may be associated with your health problems, the medications you

take, or be simply due to the deterioration of the senses. To compensate for

this, you may choose to add additional flavour enhancers to experience the

same tastes you are used to. If you have certain health conditions (such as

kidney disease or heart disease), it is best to use options other than salt to

flavour your meals, as too much salt can have negative effects on blood

pressure and the body’s water balance.

We recommend using citrus (lemon or lime), herbs and

spices such as pepper, garlic, ginger, turmeric, paprika,

fresh leaf herbs to bring out flavours – their wide range

will allow you to customise a variety of flavours!

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A guide to matching foods with flavours

Food Matching herbs & spices

Beef Bay leaf, marjoram, nutmeg, onion, pepper, sage or thyme

Lamb Curry powder, garlic, rosemary or mint

Pork Garlic, onion, sage, pepper or oregano

Chicken Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary,

sage, tarragon or thyme

Fish Curry powder, dill, dry mustard, marjoram, paprika or pepper

Carrots Cinnamon, cloves, dill, ginger, marjoram, nutmeg, rosemary or sage

Corn Cumin, curry powder, onion, paprika or parsley

Green Beans Dill, curry powder, marjoram, oregano, tarragon or thyme

Greens Onion or pepper

Potatoes Dill, garlic, onion, paprika, parsley or sage

Pumpkins Cloves, curry powder, marjoram, nutmeg, rosemary or sage

Tomatoes Basil, bay leaf, dill, marjoram, onion, oregano, parsley or pepper

Cucumbers chives, dill, garlic or vinegar

Peas green pepper, mint, fresh mushrooms, onion or parsley

Rice chives, green pepper, onion, paprika or parsley Table adapted from North Carolina State University’s “Cooking with Herbs and Spices” guide7.

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Difficulty chewing

If you have noticed changes to your ability to chew or swallow, it is important

to that you make an appointment with your GP for a referral to a Certified

Practising Speech Pathologist.

Difficulty with chewing can become problematic with age. Changes to

dentition can occur due to ill-fitting dentures or problems with your natural

teeth, and can make chewing certain foods such as nuts, fruits, meats and

crackers harder than it used to be.

Ways to work around this include opting for softer varieties of these foods, or

changing ways you prepare these foods so that their texture is more

amenable to your dentition. You can get more information from an

Accredited Practising Dietitian or Certified Practising Speech Pathologist.

Stewed fruit is a great alternative to

hard fruit if you are finding it harder

to chew.

Soft foods

Are described as naturally soft,

or processed (cooked or cut)

until soft

These foods can be chewed but

not necessarily bitten, and can

be easily broken up with a fork

Ideally, these foods should be

moist, or serve d with a sauce

or gravy to increase its

moisture10

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Soft Foods Examples Soft Variety Alternative to

Breads & Cereals

Soft sandwiches with very moist fillings (e.g. egg and

mayonnaise)

Dry or crust breads, bread with hard seeds or grains

Breakfast cereals soaked in milk

Cereals with nuts, seeds and dried fruit

Vegetables

Soft canned vegetables (e.g. peas)

Hard, stringy or fibrous vegetables (e.g. broccoli stalks)

Well cooked vegetables, served in small pieces, or

soft enough to be mashed/broken with a

fork

Fruits

Fresh, naturally soft fruit (e.g. ripe bananas)

Large/round fruit pieces

Stewed and canned fruits in small pieces

Dried fruit, seeds and fruit peel

Fruit juice

Meat & Alternative

Casseroles with small tender pieces of meat

Dry, tough, chewy or crispy meats

Moist fish Meats with gristle

Well cooked beans/legumes, so that

the outer shell is soft (e.g. baked beans)

Hard or fibrous beans/legumes

Eggs (all types except fried

Fried eggs

Soft tofu

Dairy

Yoghurts

Soft cheeses (e.g. ricotta or Camembert)

Table adapted from the Australian Standardised Labels and Definitions of Texture-Modified Foods & Thickened Fluids10.

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Appetite changes

Changes to appetite can have a big impact on your eating habits. A person’s

appetite is likely to decrease with age. Smaller appetites can restrict the

amount of food eaten, which can lead to missing out on important nutrients.

One way to work around smaller

appetites is to reduce the size of

your meals and by eating more

frequently.

Choosing more nutritious food

and snack options can help

maximise the amount of

nutrients you get at each meal. The humble glass of milk is an

excellent snack option!

These examples are packed with nutrients, as well as kilojoules:

Avocado on crackers: great source of unsaturated fats and folate

Cheese & crackers: high in calcium and protein

Baked Beans: good source of protein, potassium, zinc and fibre

Yoghurt: great source of protein, calcium, magnesium and zinc

Custard: good source of calcium

Nuts: a good source of protein, magnesium, potassium and fibre

Eggs: good source of protein, B12 and Vitamin D

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VITAMIN SUPPLEMENTS

Vitamins and minerals are essential for your body to stay healthy. A varied

diet which follows the Australian Dietary Guideline recommendations will

generally provide enough nutrients for healthy older Australians2. A general

lower dose multivitamin may provide a benefit to people whose diets are

restricted (i.e. on a special or medical diet) or lacking in variety. However,

taking vitamin and/or mineral supplements in lieu of eating a varied and

nutritious diet is not recommended.

Vitamin supplements (as well as herbal supplements) can also interfere with

certain medications. Because of these potential side-effects, you should

always tell your GP what you are taking.

Vitamins and minerals are best obtained

from food. Food, especially minimally

processed whole foods, contain a vast

array of nutrients and components that

work together. Substituting food for

supplements is not a good idea as a

general rule. For some people with certain

medical conditions or higher requirements,

a supplement may be necessary.

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HYDRATION

Water is essential for good health, but how much of it do you need?

Fluid requirements are highly individualised. Although dietary guidelines

recommend around 8 cups for women and 10 cups for men2, it’s a rough

guide. How much water you actually need changes based on how active you

are, muscle tone, age and health status.

Ageing can potentially dull your sense of thirst9, so drinking to thirst is no

longer the best option as you get older. The best way for you manage your

hydration is to check and troubleshoot it yourself – it’s simpler than it sounds,

and a guide is provided on the next page.

Hydration is important no matter the weather, even during the cooler winter

months when thirst isn’t as obvious.

All fluids contribute to your daily intake –

including teas, coffees, soups, milks and

sugary drinks. However, when it comes to

hydration, water is almost always the

best choice – it replaces the fluids you

lose without adding any extras.

If you have been advised to gain

weight, hydrating with soups, milks

and sugary drinks can help you get

a more energy throughout the day.

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Checking your hydration

A simple way for you to check and troubleshoot your hydration is to check

your urine colour.

Clear to pale yellow

Indicates you are well hydrated

Transparent to light yellow

Is normal, and indicates ideal hydration status

Pale honey, slightly transparent Indicates normal hydration, but you may need to rehydrate soon

Slightly cloudy yellow

Indicates your body needs more water

Darker yellow or amber Not a healthy colour – your body

needs more water

Orange-ish yellow and darker Indicates severe dehydration – contacting your GP is advised

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SHOPPING

These shopping tips may help turn your next grocery trip into a more efficient

and nutritious journey!

Creating a shopping list and pre-planning your meals for the week can

lead to a more efficient shopping experience, and reduce the likelihood

of missing key ingredients.

Shopping with a friend or relative can turn it into a social event, and

help with issues.

Consider participating in a guided supermarket tour

They can provide valuable information to help you turn your

shopping experience into a more productive and nutritious one;

giving you the confidence to make good food choices

If supermarket accessibility or transport is a worry, check if your local

store offers home delivery services.

Bulk-buying and storing freezable (i.e. bread or meat) and non-

perishable foods (i.e. tinned varieties) can create a stockpile at home,

giving you a readily available supply if you get sick or if you have trouble

accessing food stores.

Shop online to make sure you buy everything you need. This can also

make it easy to have someone else pick it up for you.

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COOKING

You may find these hints helpful in preparing tasty and nourishing meals.

Keep cooking straightforward. Simple and nutritious doesn’t need to be

complicated or time-consuming.

If you’re not confident with cooking:

Check with your local Ex-Service Organisation to see if they are

offering a Cooking for One or Two program

Opt for simple meal tactics such as a ‘meat and three-veg’

approach, serving ready-made meat products with boiled or

mashed potatoes and steamed or boiled vegetables (e.g. carrots

or broccoli).

Ask a friend or relative for cooking advice, or turn it into group

activity and prepare meals to share.

Cook in a big batch and separate them in single portions, leaving them

available for another time.

See light snacks as opportunities to have a nutritious light meal, such as

opting for baked beans, a yoghurt, or soup with wholegrain toast.

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Cooking for One or Two

This program is a DVA initiative designed for veterans to improve cooking

skills, discuss nutrition and engage socially. It’s a group program, where over

five sessions, the group cooks a delicious, easy, quick and nourishing two

course meal, including a main and dessert, before enjoying the meal together.

The program is not just a cooking demonstration, but provides an opportunity

for participants to develop their cooking skills in a supportive environment.

For more information about the program, and details on how to

sign up, visit the “Cooking for 1 or 2” website at:

http://www.dva.gov.au/about-dva/publications/health-

publications/cooking-one-or-two-programme

If you need assistance with shopping and/or cooking, call 1800 200 422

or go to the My Aged Care website at: www.myagedcare.gov.au.

If you are not confident, or have difficult cooking, consider contacting

meal delivery services such as Meals on Wheels:

Meals from Meals on Wheels are designed to be eaten in a single

sitting. Try not to split the meals (i.e. half at lunch and half at

dinner), as this may not provide all the nutrition you need.

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DIRECTORY

Dietitians Association of Australia (DAA): www.daa.asn.au 1800 812 942

DVA Cooking for 1 & 2: www.dva.gov.au/about-dva/publications/health-

publications/cooking-one-or-two-programme

DVA Health and Wellbeing: www.dva.gov.au/health-and-wellbeing

DVA: www.dva.gov.au/

Eat for Health (Australian Dietary Guidelines): www.eatforhealth.gov.au/

Meals on Wheels (National Directory): www.mealsonwheels.org.au/find-us/

My Aged Care: www.myagedcare.gov.au

Queensland Meals on Wheels: www.qmow.org/ 1300 90 97 90

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REFERENCES

1. National Health and Medical Research Council. (2013). Eat for Health Educator Guide Information for

nutrition educators. Retrieved 04/04/2016 from:

https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55b_educator_guide_140321.pdf

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