Sufficient nutrition is important in the prevention and management of frailty.

Having sufficient amount of nutrition helps to maintain muscle strength and preserve bone mass, reducing the risk of falls and fractures. Seniors who are more well-nourished tend to fall sick less often and recover faster.

Maintain a balanced diet

• Use My Healthy Plate as a guide to help you create a balanced meal

Include high protein foods in every meal

• Sufficient protein intake is important to maintain muscle mass
• Ideally, try to take protein foods immediately after exercise
• Include animal sources of protein in your diet
• See here for more protein ideas!

Include foods that are high in calcium and vitamin D

• 1000mg of calcium and 800 IU of vitamin D are recommended daily
• 1 star represents 100mg of calcium
• Calcium and vitamin D help to keep your bones strong
• Food sources for vitamin D includes oily fish (e.g. salmon, mackerel, cod), eggs, margarine, fortified cereals, fortified dairy (milk, cheese, yoghurt) and fortified soy milk
• See here for more calcium ideas!

Include whole grains, fruits and vegetables

• Whole grains, fruits and vegetables are rich in vitamins and minerals. They are also high in fibre, which is important for good bowel health
• Insufficient vitamins and minerals intake has been associated with higher risk of frailty

Ensure adequate food intake

If you experience poor appetite or have been eating less than normal over a long period of time, this may lead to malnutrition and muscle loss.

You may be at risk or malnutrition if you have one of the following:

1. Unintentional weight loss – losing weight of 3kg or more over the past 3 to 6 months
2. Unintentional appetite loss – eating less than ½ of your usual intake in the past 5 days or more

You are strongly encouraged to consult your doctor if you experience persistent and unintentional weight loss.

Next: Staying Active and Keeping Fit and Planning for Future Care Needs