Building strength for healthy ageing
As people age, they can become frail and this usually means they lose muscle strength. This loss makes everyday tasks harder and increases the risk of falls, illness and dependence on other people for daily activities.
Key nutrients for healthy aging
Good nutrition as we age and to reduce our risk of frailty includes consuming enough calories, protein and other essential nutrients typically vitamin D and Calcium.
To reduce frailty risk
- Eat a balanced diet
- Keep active to stay strong and mobile
- Check your weight and appetite regularly
- Speak to a healthcare professional if you have any concerns
Protein and energy
Protein helps keep muscles strong, which is important as we get older. Good sources of protein include meat, fish, eggs, meat alternatives, cooked beans and lentils, milk and milk products.
We also need to eat enough energy (calories) to stay active and avoid weight loss. All food gives us energy, but starchy foods like cereals, bread, pasta, rice and potato are especially good sources and should be part of every meal. Foods high in fat and sugar contain lots of energy but it’s best to enjoy them in small amounts.
Tips for healthy eating
- Try to include protein in every meal— good choices are meat, fish, dairy, legumes, tofu, and eggs. Nuts and seeds also provide protein.
- Try fish twice a week, one oily and one white
- Include one portion of a starchy food at each meal such as cereal, bread, potato, pasta or rice
- Aim for 5 portions of fruit and vegetables over the day
- Have 3 portions of milk or milk based products over the day
- Use fats and oils in small amounts. Swap butters/ghee for sunflower, rapeseed, olive oil based spreads and oils.
Vitamin D and calcium
Vitamin D helps keeps your muscles, bones and teeth strong. It also supports healthy bones, reducing the risk of them breaking easily.
The best way to get enough Vitamin D, especially through the dark winter months, is to take a daily supplement that provides 10 micrograms (400IU).
You can also get Vitamin D from sunlight, some fortified dairy foods (check the labels), leafy greens (great in salads or add to soups and stews), and fatty fish such as salmon, mackerel, pilchards or sardines.
Milk and milk based foods are rich sources of calcium and protein. Aim for 3 portions per day or calcium-fortified milk-free alternatives.
What is a portion?
1 portion =
200ml glass of milk
30g (small matchbox size)
125g pot of yoghurt
Are you drinking enough?
As we get older, we may not feel as thirsty, so it’s easy to forget to drink enough. But staying hydrated is very important for your health. Drinking enough fluids can help prevent confusion, falls, constipation, and urine infections. It helps keep your muscle and brain working well, which supports your overall health.
All fluids count, not just water. This includes:
- Tea and coffee
- Milk and squash
- Fruit juice and fizzy drinks
- Hot chocolate
How Much Fluid Do You Need?
- Women: About 1600ml
- Men: About 2000ml
This is about 7-8 full mugs (250ml each) or 11-14 cups (150ml each). As cups and glasses vary in size, try to drink regularly throughout the day to meet your needs.
In summary
- Good nutrition helps prevent frailty
- Eating well and avoiding weight loss helps you stay independent and feel better
- Drink fluids regularly across the day to stay
- Making healthy food and keeping active can support ageing well
Making every mouthful count
This section is for adults with a poor appetite and weight loss.
