Balance Organs

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Falls prevention eating for strength and energy
Working together to prevent falls
Education program developed by Boroondara
Primary Care Partnership This is a detailed
education program. There are four sessions, each
developed to run for 2 ½ hours, to groups of up
to 20 people. Sessions are conducted by
multi-disciplinary staff and target seniors (and
their families/carers) who have a moderate to
high risk of falls. Sessions include 1)
general health and medication 2) home
safety and public safety 3) exercise and
fitness, and feet and footwear and 4) vision
and healthy diet. The manual includes a program
outline, sample letters, handouts (although it
has also been designed for discipline specific
handouts to be provided by the various
disciplines presenting), evaluation forms and a
participant falls risk check list. The program
also includes discipline specific PowerPoint
presentations. (Downloadable) ---???????????---
In 2005 the Department of Human Services funded
the National Ageing Research Institute to review
and recommend a set of falls prevention resources
for general use. The materials used as the basis
for this generic resource were developed by
Boroondara Primary Care Partnership under a
Service Agreement with the Department of Human
Services. This and other falls prevention
resources are available from the departments
Aged Care website at http//www.health.vic.gov.au
/agedcare.
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FALLS PREVENTION EATING FOR STRENGTH ENERGY

• By ltnamegt
• Accredited Practising
• Dietitian

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Eat a variety of foods each day

• Enjoy meals with family and friends

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Eat foods you enjoy
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Include nutritious snacks between meals
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Eat a variety of foods each day
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The amount of food needed daily is different for
different people

• It depends on your age, sex, height, weight,
  activity levels and appetite

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1 - 2 serves of high protein foods
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3 4 serves of dairy foods
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3 5 serves of vegetables
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2 3 serves of fruit
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4 7 serves of bread and cereals
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Use fats and oils in moderation

• Snack foods, take-away food and fried foods are
  often high in fats

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Extras

• Have a piece of cake, a scone or a glass of soft
  drink with your meals or as a snack
• Limit extras if you are watching your weight

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Drink plenty of fluids

• Drink frequently
• Milk, tea, coffee, fruit juice or water
• Limit soft drink and cordial if you are watching
  your weight
• Drink alcohol in moderation

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Salt in moderation

• Salt adds to the taste of food
• You may need to cut it down if advised by your
  doctor

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Fats and heart disease

• Decrease fats especially saturated or animal fats
• A low fat diet may not be suitable
• Use poly or mono unsaturated margarines and oils
• Trim the fat off meat

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Healthy bones - calcium

• Dairy foods are the best source of calcium
• Have 3 serves daily

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Healthy bones - calcium

• Salmon canned with bones or sardines with bones

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Healthy bones - calcium

• Almonds, Brazil nuts, dried beans and lentils

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How to get 3 serves of calcium

• Cheese toast
• Flavoured milk drink
• Custard made with milk
• Grated cheese with vegetables
• Soup made with milk
• Hot Milo milk
• Yoghurt on breakfast cereal

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3 serves of calcium foods

• A serve may be
• A cup of milk (250 ml)
• A matchbox sized piece of cheese (40 g)
• A 200 g tub of yoghurt

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Facts about milk

• Low fat milk has as much calcium as full cream
  milk
• If you are underweight you are better to have
  full cream dairy foods
• Milk is not mucous forming
• Some people are lactose (milk sugar) intolerant
• Soy milk supplemented with calcium

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Vitamin D is needed for strong bones

• Made in the body when the skin is exposed to
  sunlight
• 15-20 minutes of direct or partial sunlight 4-6
  times a week
• Take a walk, or sit in the shade and relax

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What to do if you are underweight

• Frequent meals
• Eat when your appetite is best
• Milk drink between meals
• Have snacks
• Try a supplement

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Supplements

• Commercial products that enhance your diet
• Liquids or powders
• Milky or fruit flavoured
• Ask a dietitian or your doctor to recommend the
  best one for you

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What to do if you are overweight

• Being slightly overweight is good
• Strict dieting is ineffective
• Avoid high fat foods cream, chocolate, pastries
  and fried food

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Nutritious Snacks

• Milk shakes
• Bread and jam
• Dips hommus
• Scones, muffins
• Yoghurt
• Fruit bananas
• Cheese, crackers

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Nutrition to avoid falls

• Being underweight is not good for you in your
  older years
• Keeping a good body weight keeps up muscle
  strength
• Have all the nutritious foods you enjoy
• Have at least 3 serves of dairy foods a day

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Acknowledgement

• In 2005 the Department of Human Services funded
  the National Ageing Research Institute to review
  and recommend a set of falls prevention resources
  for general use. The materials used as the basis
  for this generic resource were developed by the
  Boroondara Primary Care Partnership under a
  Service Agreement with the Department of Human
  Services. This and other falls prevention
  resources are available from the departments
  Aged Care website at http//www.health.vic.gov.au
  /agedcare.
• Special thanks to the specific organisations
  involved in the development of the original
  product Inner East Community Health Service,
  Inner East Division of General Practice, Elgin
  Street Centre, City of Boroondara, Vision
  Australia, St Georges Health Service.