Eat the right amount of calories to maintain a healthy weight.
- Being overweight or underweight increases your fall risk. If you need to lose weight, combine eating less with a daily exercise program to prevent muscle loss.
- If you are underweight, eat small, frequent, calorie dense meals and snacks.
Eat the right amount of protein.
- Protein helps build and repair body tissue including muscle. Daily, most men need 55-60 grams of protein and most women, 45-50 grams of protein. Eat protein with each meal or snack.
Consume the right amount of Vitamin D.
- Vitamin D keeps bones and muscles strong. The sun helps Vitamin D work best. Older adults may need a Vitamin D supplement, so check with your primary care provider. Other good sources include:
- Cod liver
- Fatty fish
- Dairy products
- Fortified orange juice
Eat enough calcium
- Calcium keeps muscles and bones strong and works with Vitamin D. Get calcium from food rather than supplements. Good sources of calcium:
- Dairy products
- Green leafy vegetables
- Grains