Healthy eating

If you are overweight

It can be more difficult to keep your balance, as muscles need to work harder, and this can increase the risk of falling.

If you are underweight

The protective padding provided by adequate body tissue may be absent, increasing the risk of injury and fractures if you fall.

Being underweight is associated with a reduction in muscle mass and strength, which can lead to a higher risk of falls.

Your Diet

There are 5 food groups. In addition to these basic food groups, some specific nutrients are relevant to reducing risks of falls and fractures.

Fruits and Vegetables

Fruits and vegetables are an essential part of a balance diet. Everyone should aim to eat 5 portions of fruit or vegetables daily.

They contain vitamins and minerals used in your body for everything from immunity, to getting energy from your food.

Fruits and vegetables are high in fibre, which helps to prevent constipation.

Starchy foods or carbohydrates

These foods provide your body with the good energy it needs to function. Your brain and exercising muscles, prefer to use this type of energy. If you do not have enough energy, you may not be able to do as much physical activity.

Carbohydrates include bread, cereals, rice, pasta, and potatoes.

You should eat carbohydrates at each mealtime.

Higher fibre varieties like wholemeal bread, pasta, and wholegrain rice will help to prevent constipation.

Meat, fish, eggs and other protein sources

Protein helps to build and maintain muscle mass.

Not eating enough protein can lead to a reduction in muscle mass, strength and increase your risk of having a fall.

Aim to have 2 to 3 portions per day, one portion may be a piece of chicken, fish, or red meat about the size of a deck of cards. Vegetarian and vegan diets include protein from nuts and pulses or legumes.

Dairy foods

Milk and diary foods provide protein and calcium which is needed to help maintain healthy bones. Osteopenia/Osteoporosis are conditions caused by a loss in bone mineral density, weakening the bones, this makes them more fragile and easier to fracture if you fall.

Milk, yoghurt, and cheese are good sources of calcium.

Eat 2 to 3 portions daily, things such as 200ml milk, 150g pot of yoghurt, 20g of cheese can be 1 portion.

Food and drink high in fat, salt and sugars

These foods provide energy or calories. It is advised to only have small amounts, as eating too much can lead to weight gain.

Iron

In addition to providing protein, red meats and eggs are particularly good sources of iron. Iron is used to make haemoglobin in the blood that carries oxygen around the body. Anaemia can develop if you don’t have enough iron, leading to fatigue and lower endurance. Having red meat or eggs twice a week, or a high intake of dark green leafy vegetables will help to reduce this risk.

Vitamin D

Another nutrient related to calcium is vitamin D, which helps calcium absorption. Vitamin D is also called the sunshine vitamin as direct sunshine allows the body to produce vitamin D. About 15 to 20 minutes sunlight exposure daily on hands and face will help produce the vitamin D you need. Sometimes people may need supplementary vitamin D.

Fluids

To stay hydrated aim to drink 6 to 8 glasses of fluids a day. Water, low fat milk and sugar free drinks including tea and coffee all count.

Alcohol

Alcohol taken in moderation can be part of a healthy, balanced diet. It can, however, have some undesirable side effects. It also has a strong diuretic effect, it makes you urinate considerably more, so can make you dehydrated.

• Aim to have no more than 2 to 3 units for women and 3 to 4 units for men daily and no more than 14 units each week to reduce the health risks associated with drinking alcohol.
• One unit is equivalent to 100ml wine, half of ordinary strength beer, or 25ml (one standard measure) of spirits.
• Try to have 2 alcohol free days each week.

Poor appetite

Food is important to help maintain your health. When you feel unwell you may not feel like eating, just when you need food the most!

Page last reviewed: August 12, 2025
Next review due: August 12, 2026