11/14/2022 | News release | Distributed by Public on 11/13/2022 16:14
By Emily Jakubcik (Arvida Head of Food Service) and Julia Scott (Arvida Head of Nutrition)
To preserve muscle mass and strength, older adults need more protein than younger adults. Age-related muscle loss, known as sarcopenia, begins after the age of 30. As muscles get smaller and weaker, you become less mobile and the chance of falls and fractures is higher. 
Eating enough protein helps to preserve your muscle mass. It's essential for the repair and maintenance of body tissue. Eating 25 to 30 grams of protein during a meal stimulates muscle protein synthesis, so try to ensure meals - and some snacks - include protein.
Calcium is important for bone health as you age, because the body breaks down bone at a faster rate. Getting enough calcium is particularly important for older women, as they are at the highest risk of osteoporosis and fractures. 
To feed your bones, try to eat three servings of dairy every day. Options inlcude milk/yoghurt at breakfast, cheese as a snack or as part of a main meal, smoothies made with milk and yoghurt, and milky desserts like custard and ice cream.
One serve of milk:
Vitamin D helps your body absorb calcium from food, so it plays an important role in bone health. Sunlight is the best form of Vitamin D, which is why it's good to spend at least 30 minutes outdoors every day. Some Vitamin D can also be obtained from oily fish, eggs and lean meat.
Fibre plays an important role in the health of older adults. It's involved with healthy digestion, feeling full and preventing constipation. It also plays a role in reducing the risk of heart disease, diabetes, and some cancers. What's more, it's been shown to reduce inflammation in the body. 
The aim is to get 25 to 30 grams of fibre every day and the best way to do that is to eat fibre-rich carbohydrates, which also provide B vitamins and minerals. Here are some examples:
This yummy recipe contains all four focus foods for healthy ageing - and it's easy!
Lemon yoghurt dip