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Fuel Your Body
Stay On Your Feet®
Move Improve Remove
Falls Are Preventable
Here are some simple, key tips for you to follow to help prevent slips, trips and
falls… so that you can get on with enjoying the fun things in life.
Move your body:
• Build your balance
• Strengthen your legs
Improve your health:
• Check your medicines
• Keep a healthy mind
• Fuel your body
Remove hazards:
• Make your home safer
• Check your eyesight
• Wear safe footwear
Fuel Your Body and falls prevention
• Many older adults are at risk of
malnutrition.
• Decreased appetite and reduced access
to healthy foods means older adults may
not get enough essential vitamins,
minerals and fiber.
• Falls are preventable
Why is good nutrition
important for healthy
ageing?
• Essential vitamins and minerals
• Keeps the body strong
• Energy the body needs to function all
day long
Why should you be
eating regular meals or
snacks?
• Energy to keep you going all day long
• Helps you to maintain an active lifestyle
What is nutritious food?
Grains(cereal)
foods, mostly
wholegrain and or
high cereal fibre
varieties
Vegetables and
legumes/beans
Fruit
Milk, yoghurt, cheese
and/or alternatives, mostly
reduced fat
Lean meats and
poultry, fish,
eggs, tofu, nuts,
seeds and
legumes/beans
What are your
favourite
meals/foods
from each of
the five
groups?
Fuel Your
Body Booklet
What is
hydration?
The process of replacing water in
the body.
Why is it
important to stay
hydrated?
• Supports the body’s vital functions
• Keeps your body strong and
healthy
• Helps prevent dehydration,
confusion and dizziness.
• Healthy ageing
What do you do or what could you do
to remind yourself to stay hydrated
throughout the day?
• Carry a bottle of water with you and drink
from it regularly
• Start and end the day with a cup of water
• Keep a full bottle of water in the
refrigerator and take a drink every time
you open the refrigerator
• Know the signs of dehydration
• Have a glass of water with every meal.
Alcohol: what is a
standard drink?
Why is it important for older adults
to reduce or limit alcohol
consumption?
• Impair judgement, coordination and concentration
• Keep the body strong and help you retain your independence
• Prevent a slip, trip or fall
• Chronic health issues and medications: speak to your GP
before drinking alcohol.
What can older adults do to reduce
or limit their alcohol consumption?
• Keep less alcohol in the house
• Avoid filling up wine glasses fully
• Drink slowly
• Have one drink followed by a glass of water
• Add ice or water to your drink
• Eat before, and while you drink
• Do not replace meals with alcohol
• Seek advice from your GP if necessary
What are some of the
barriers older adults
might experience to
fuelling their body and
eating regular nutritious
meals from all five food
groups?
• Knowledge
• Motivation
• Cost
• Skills
• Restricted mobility
• Limited access to foods or
supermarkets
• Medication and side effects
• Dentition
What are some strategies or what
can older adults do to overcome
these barriers and eat nutritious
food from all five food groups?
• Knowledge
• Motivation
• Cost
• Skills
• Restricted mobility
• Limited access to foods or supermarkets
• Medication and side effects
• Dentition
Case study 1:
Betty is a 69-year-old woman who recently has been feeling very fatigued, has
ongoing infections and concerns about her general health. She was widowed 5
years ago and recently her best friend passed which has affected her usual social
activities such as eating out. She is usually an active person, playing bowls as her
chosen sport. However, she hasn’t been to bowls lately due to feeling too tired.
Betty often drives her neighbours to appointments and says she likes to be
‘needed and available’. She tends to eat little and has a narrow diet due to
cooking for herself only. What could Betty do to improve her diet and fuel her
body?
Case study 2
Bruce is a 72-year-old man who lives in a lifestyle village. He used to be a very
good eater, but in recent months his appetite has decreased. Also, he has lost
8kg in the past 2 months. Bruce has some ongoing health issues and as a result
has been prescribed a few different medications. Bruce has been feeling very
weak and frail and has now started to have trouble moving about the house.
What could Bruce do to help him fuel his body and stay strong and independent?
Case study 3
John and his wife recently moved into a lifestyle village. John is a
very social man and likes to have a few beers every afternoon with
the ‘boys’. Over the last few months a few beers has turned into a
few more beers and John has been coming home intoxicated most
nights. The other day it was John’s best friend’s birthday and they
decided to celebrate. John got home to his villa very late and in his
drunken state tripped over a mat, knocked his head on the kitchen
table and ended up in hospital. What could you suggest to help John
reduce his alcohol intake while remaining social and prevent another
fall?
Case study 4
Mr Miles is an 81-year-old male and full time carer for his wife. Mr Miles has
limited cooking skills and doesn’t really enjoy spending time in the kitchen. Mr
Miles is still quite physically capable and is able to drive. As he doesn’t like or
know how to cook Mr Miles and his wife have been skipping meals or eating
takeaway or pre-packaged foods. Mr Miles has begun to notice he hasn’t been
feeling very well lately and is struggling to take care of his wife too. What do
you suggest for Mr and Mrs Miles to improve their diet and fuel their body?
Quiz
1. What are the five food groups?
2. What are three tips/strategies to help older adults drink less alcohol?
3. What are three ways to ensure your body is fuelled?
4. What might happen (symptoms) if you don’t drink enough water?
5. What are two tips for staying hydrated?
Answers 1. Vegetables/legumes/beans; fruit; whole grains; dairy or dairy alternatives; lean
meats/poultry/fish/eggs/tofu/nuts/seeds/legumes/beans
2. Keep less alcohol in the house; avoid filling up wine glasses fully; drink slowly;
have one drink followed by a glass of water; add ice or water to your drink; eat
before, and while, you drink alcohol; do not replace meals with alcohol; seek
advice from your GP if necessary.
3. Eat regular meals from all five food groups, limit alcohol and drink water to stay
hydrated.
4. Dehydrated, confusion, dizziness, slip, trip or fall.
5. Carry a bottle of water with you and drink from it regularly; start and end the day
with a cup of water; keep a full bottle of water in the refrigerator door and take a
drink every time you open the refrigerator; know the signs of
Dehydration; have a glass of water with every meal.
Key Messages
1. Eat regular meals and snacks to stay
strong and fuel your body
2. Make sure every meal or snack is made up
of nutritious foods from the five food groups to
keep your body working well.
3. Drink more water to help you stay healthy
and active
4. Drink less alcohol to keep your brain and
body healthy
Questions?
Thank you for coming!
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