Kathy Kolasa: Nutrition Plays a Role in Fall Prevention, Healthy Aging

April 17, 2026. The Daily Reflector.

Dear readers: Megan Wu and Catherine Bennett are Brody Medical School students in the Class of 2028 and 2025-26 Albert Schweitzer Fellows who focused on fall prevention in Pitt County through free workshops and programs. Kudos to Dr. Allison Connelly from ECU Health Geriatrics, who was their mentor during the fellowship.

Wu and Bennett will give you some advice about nutrition as a contributing factor for healthy aging and fall prevention. Remember, before you add or subtract any food for its nutrient content, like protein, figure out how much you are getting. If you eat more than you need, it is wasted by your body and is a waste of your money. We like to recommend the Cronometer app (cronometer.com) to track your nutrient intake.

Here is what Wu and Bennett want you to know.

Every year, 1 in 4 adults ages 65-74 report falling. While uneven sidewalks and slippery floors often take the blame, what you eat and drink may be more important than you realize. While exercise has the most evidence for fall prevention, nutrition, medication and your home environment are all key factors as well.

Researchers have found that older adults who score as “malnourished” on the mini nutrition assessment (MNA) tool and have a BMI less than 19 have a much greater (45%) chance of falling than well-nourished individuals. The MNA identifies older people who have reduced their food intake or lost weight without trying in the last 3 months, have limited mobility and experience stress, disease or dementia.

When it comes to fall prevention, nutrition is not only important to properly fuel your life but can also help to prevent or improve conditions such as osteoporosis, so that you can continue doing the activities that matter to you as you age.

A healthy balanced diet for most adults is composed of three macronutrients: proteins, carbohydrates and healthy fats. For older adults, there are several nutritional shifts that are important to plan for.

Protein intake may need to be increased because as we age, it is harder for us to build muscle. You can discover how much protein you should get per day after the age of 65 by dividing your weight in pounds by 2.2. For example, a 110-pound woman would need 55 grams. If you eat more protein, you’ll need to increase your strength training, too.

Additionally, deficiencies in key vitamins and minerals such as vitamin D, calcium, B12 and B9 (folate) are common and it is more important to get the right amount as we age.

Dietary and lifestyle changes can be hard at any stage in life. Here are some ways to make these changes without breaking your wallet.

If you need to increase your daily protein:

Include beans in your meals, such as lentils, canned chickpeas and black beans. These options are packed with dietary fiber and protein. Extra savings if you choose to soak and rehydrate dried beans!
Have an egg with your breakfast. Most of an egg’s protein is in the egg whites. Eggs are also high in Vitamin D.
If you eat yogurt, most Greek yogurts have twice the amount of protein as regular yogurt for only a little bit more money. Buying large containers usually saves money. You can also hide protein in meals by substituting Greek yogurt for sour cream in recipes or adding a scoop to smoothies. Greek yogurt is also an excellent source of calcium.
Add meat or seafood to lunch or dinner. This can include canned salmon or tuna and chicken.

To get more Vitamin D:

Pick orange juice or milk that is fortified with vitamin D.
Spend time outside or by a window.
Ask your doctor if you should take a daily multivitamin that contains calcium, omega-3 and vitamins D, B12 and B9. Always talk with your medical provider before starting new supplements, as they may interact with your current medications.

If you have trouble getting food, check out community programs for food support for all nutritional needs:

Meals on Wheels: Call the Pitt County Council on Aging directly at 252-752-1717.
Senior Farmers Market Nutrition Program: This program offers vouchers to buy fresh local produce at participating farmers markets and runs from July 1 to Sept. 30. To learn more about the program and who is eligible to participate, visit fns.usda.gov/fns-101-sfmnp or call the Council on Aging at 252-752-1717.
SNAP: SNAP provides support to buy food. Check your eligibility at snapscreener.com/screener/north-carolina.

If you are struggling with meeting nutritional goals, your doctor may be able to refer you to a dietitian. Check your health care insurance plan, as appointments with dietitians may be covered by your plan. Or there may be help for you at your local health department.

Exercising, eating well and being mindful of your environment can decrease your risk of falling. Eating healthy doesn’t mean you have to eliminate foods that bring you happiness.