Food To Keep Residents Steady on Their Feet

How Food Can Help Prevent Falls in Aged Care

Falls are one of the most common concerns in aged care homes. Each year, it’s estimated more than 144,000 older Australians are hospitalised, and more than 6 000 die from fall-related injuries. Falls can lead to fractures, long hospital stays, loss of confidence, and reduced independence.

Falls prevention isn’t just about walking frames and handrails. It’s also about what’s on the plate.

Emerging global research, including recent reporting in the Medical Journal of Australia, highlights something exciting for Dietitians and Aged Care Providers alike: exercise, a dairy-rich diet, and adequate vitamin D can significantly reduce falls and fractures in aged care homes. Strong bones and steady muscles start with quality nutrition.

Why Do Falls Happen More Often in Older Adults?

As we age, a few things naturally change:

• Muscle mass decreases

• Bone density declines

• Balance can become less stable

• Vision and reaction time may slow

If bones are weaker and muscles are less supportive, a small stumble can turn into a serious injury. That’s why falls prevention needs a team approach. Exercise strengthens muscles, environmental modifications reduce hazards, and nutrition? Nutrition builds the foundation.

It’s about building strength from the inside out.

The Evidence: Dairy, Vitamin D and Exercise

Research shows the following results in fewer falls and fractures for aged care residents:

• Regular exercise

• A dairy-rich diet providing adequate calcium and protein

• Adequate vitamin D

Dairy foods provide calcium and protein, both essential for bone and muscle health. Vitamin D helps the body absorb calcium properly, and exercise supports the body to use those nutrients to build strength.

It’s a triple threat against falls. Or as we like to say… a recipe for success.

Calcium: The Bone Builder

Calcium is the main mineral found in bones. If dietary intake is too low, the body withdraws calcium from bones to keep other systems working properly.

Over time, this weakens the skeleton.

Older adults generally require around 1,000–1,300mg of calcium per day, depending on age and sex. In practical terms, that usually means: 3–4 serves of dairy per day

One serve equals:

• 1 cup (250ml) milk

• 200g yoghurt

• 2 slices (40g) cheese

In aged care, this can look like:

• Milk on breakfast cereal

• Yoghurt at morning tea

• Cheese on sandwiches

• Custard or milk-based desserts

• Fortified milk drinks

It doesn’t have to be complicated. It just has to be consistent. And remember, food first.

At OSCAR Care Group, our Accredited Practising Dietitians follow a food-first approach wherever possible. Supplements may be needed in some cases, but building nutrition into daily menus is always the preferred starting point.

Protein: Not Just for Bodybuilders

Protein isn’t only about muscle size. It’s about muscle function.

When older adults don’t eat enough protein, they lose muscle strength more quickly. Weaker muscles mean poorer balance. Poorer balance means higher fall risk. Dairy foods conveniently provide both calcium and high-quality protein.

Other protein sources include:

• Eggs

• Lean meats

• Chicken

• Fish

• Legumes

• Tofu

• Nuts and seeds

Including a protein source at every meal and snack helps support muscle maintenance throughout the day.

Vitamin D: The Sunshine Nutrient

Vitamin D plays a key role in helping the body absorb calcium from food. Without enough vitamin D, even a calcium-rich diet won’t be as effective. We get most of our vitamin D from sunlight. When skin is exposed to the sun, it produces vitamin D naturally.

For aged care residents, this might mean:

• Sitting outside for morning tea

• A short, supervised walk outdoors

• Gardening activities

• Enjoying sunshine in a courtyard

Of course, sun safety is important. Short periods of exposure are usually sufficient. Longer time in the sun does not mean higher vitamin D levels, just higher risk of skin damage. When safe sun exposure isn’t possible, diet becomes even more important.

Foods containing vitamin D include:

• Fatty fish (salmon, sardines, mackerel)

• Eggs

• Fortified milk

• Fortified margarine

• Fortified breakfast cereals

Vitamin D is naturally found in only a small number of foods. That’s why fortified options can be particularly useful in aged care settings. In some cases, supplementation may be required. This should always be guided by a Doctor or Dietitian.

Exercise Still Matters

Nutrition is powerful. But it works best when paired with movement. Strength and resistance exercises help maintain muscle mass. Balance training improves coordination. Together, nutrition and exercise create stronger bones and muscles.

Think of food as the building blocks. Exercise is the builder.

Menu Planning in Aged Care: Putting It into Practice

If aged care homes want to strengthen their vitamin D and calcium focus, here are practical menu strategies:

Use fortified milk as the standard milk option

Switching to vitamin D–fortified milk can make a meaningful difference over time.

Offer yoghurt daily

Yoghurt is easy to eat, high in calcium, and often well tolerated. It works at breakfast, morning tea, or dessert.

Add cheese creatively

Cheese can be added to sandwiches, soups, mashed vegetables, pasta dishes, and snacks.

Include fatty fish weekly

Salmon patties, tuna mornay, sardine spreads or fish pie are all practical aged care-friendly options.

Build protein into snacks

Custard, milk drinks, smoothies, cheese and crackers, or fortified puddings can help meet needs. Small changes make a big impact.

Dietitian Tips for Reducing Falls Through Nutrition

Here are some simple, food-first strategies we encourage:

• Build calcium into every day               Don’t rely on one meal to “tick the box.” Spread dairy across meals and snacks.

• Pair protein with every meal and snack               This supports muscle strength and recovery.

• Encourage safe sunshine Where possible, incorporate short outdoor activities into the daily routine. A little sunshine goes a long way.

A Whole-Body Approach

Falls prevention isn’t just about bones. It’s about:

• Muscle strength

• Balance

• Vision

• Medication management

• Safe environments

• Adequate nutrition

Food alone won’t prevent every fall. But without good nutrition, other strategies are less effective. Strong bones need calcium. Strong muscles need protein. Calcium needs vitamin D.

It’s a team effort and food is a key player.

The Take-Home Message to keep Residents Steady on Their Feet

Falls in aged care are common. But they are not inevitable. The latest evidence reinforces what Dietitians have long advocated:

• A dairy-rich diet

• Regular protein intake throughout the day

• Adequate vitamin D

• Regular exercise

Together, these strategies can reduce falls and fractures in aged care homes.

At OSCAR Care Group, our Accredited Practising Dietitians take a practical, food-first approach. We work with aged care homes to review menus, assess residents’ nutritional needs, and implement realistic strategies that support strength, independence, and quality of life.

Because when it comes to falls prevention, every step counts. And sometimes, the first step starts in the kitchen.

If your aged care home would like support in reviewing menus or implementing evidence-based nutrition strategies for falls prevention, reach out to an OSCAR Care Group Accredited Practising Dietitian.