Eating healthily is important for your overall health and wellbeing, but it can also help to prevent falls. Eating regular, nutritious meals and drinking plenty of non-alcoholic fluids can help to avoid problems that can contribute to a fall, including:
The eatwell plate highlights the different types of food that make up your diet. It also shows the proportions of each food group that you should eat to have a well-balanced and healthy diet.
Spreading these proportions over a day will be easier than trying to include something from each food group in every meal. Try to include a variety of foods in your diet.
A third of what you eat should come from fruit and vegetables, which is at least 5 portions a day. It’s easier than you think, with frozen, canned and dried varieties as well as one portion of pure juice counting towards your 5 a day.
Another third of your diet should come from:
Choosing higher fibre varieties will provide you with slower released energy, and keep you feeling fuller for longer. Eating some of these foods at each meal and snack times will prevent you from feeling lightheaded and dizzy.
The final third of your diet is split between:
Milk and dairy foods provide calcium for healthy bones and teeth. The best foods to provide you with calcium are:
Aim for 2 to 3 servings every day. A serving is a:
Meat, fish, eggs, beans and other non-dairy sources of protein provide protein for body repair. Aim for 2 to 3 portions every day.
You only need a small amount of foods high in fat or sugar. These are concentrated sources of calories and could cause you to gain weight if eaten too often.
Small amounts of fat provide essential fat-soluble vitamins needed for good health. Instead of saturated fats like butter and lard, choose healthier fats like:
It’s important to eat regularly to help avoid problems like lightheadedness and tiredness, which contribute to your risk of falling. At a minimum, you should be eating 3 meals (breakfast, lunch and dinner) everyday.
As we get older our appetites often decrease. If you find it difficult to eat regularly, eat smaller meals and include nutritious snacks as well. If this continues to be a problem for you, ask your GP if a referral to a dietician would be helpful.
Keeping your fluid intake up throughout the day is also important as dehydration can cause low blood pressure, dizziness and confusion, leading to an increased risk of falls.
Try to drink at least 6 to 8 cups of fluid every day, including:
Drinking alcohol can make you unsteady on your feet, leading to an increased risk of falls. Alcohol can affect memory, balance and coordination and this can lead to falls and accidents.
Some groups of people are more likely to be affected by alcohol and should be more careful of their level of drinking on any one occasion. For example, those at risk of falls, those on medication that may interact with alcohol or where it may exacerbate pre-existing physical and mental health problems.
The Chief Medical Officers’ guidelines for both men and women are:
More information about about units of alcohol and how your drinking adds up.
Think about how you currently eat and drink:
The Food Standards Agency Scotland provides information on eating well using the Eatwell Plate, as well as advice about what to eat during different life stages
Visit the Telecare Self-Check online tool to find the right support for you in your area. This easy to use online tool allows you to find helpful information on telecare services that could help you live independently at home for longer.
Last updated:
14 March 2023