Cooking with Ease: Eat Healthy to Prevent a Fall

Eat Healthy to Prevent a Fall

A balanced diet helps maintain strong bones and muscles, a healthy weight, and ensures that you get all the vitamins and minerals you need.

Follow Canada’s Food Guide to Healthy Eating and drink enough water to prevent weakness, dehydration, low blood pressure, nausea or constipation which can all contribute to falling.

Drink fluids

1500 ml (six cups) of fluids such as water, clear fluids and soup daily is recommended, whether you feel thirsty or not.
Try drinking earlier in the day, so that a night-time trip to the bathroom doesn’t end in a fall.

Increase your calcium intake

Calcium and Vitamin D are essential for bone health. Dairy products such as milk, yogurt and cheese are the best sources of calcium.
If dairy products are a problem, choose calcium enriched foods such as calcium fortified soy milk, tofu and orange juice.
Talk to your doctor about calcium supplements or medication to prevent bone loss which may lead to osteoporosis.

Give your appetite a boost

You may notice a decline in your sense of taste and smell, which can affect your appetite. Try choosing highly flavoured foods, or add herbs, garlic and spices.
Using a variety of textures and colours can also help to stimulate the appetite.
Boost your appetite by taking a walk before a meal, eating with a friend or starting with a hot drink or soup.

Get help with meals

If you need help with meal preparation or shopping, consider Meals on Wheels, Meals on Ice, Wheels to Meals or a personal chef.
Find out about grocery stores that deliver or provide bus service.

For more information on Canada’s Food Guide to Healthy Eating, Osteoporosis, Cooking for One or Two or other nutrition questions, call the Halton Region Health Department at 905.825.6060 ext. 7887. Visit their site for more details.

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