Okay,so you are 70-something or older. I have heard it all before: “Kale and corn, that’s pig food!” and “There is nothing good in lettuce.” You don’t have to eat bowls full of rabbit food daily to meet your daily requirements. There you have it, I said it.

Truth is, not all of us can tolerate, chew or swallow the raw stuff, or stuff that has tough skins and stems in them. However, this does not mean you can eat cookies, tea and toast all day either.

You do need to eat a balanced diet with vegetables, fruit and meat or meat alternatives. We all know this, yet, the numbers of frail elders are alarming.

Recently I read about a new study, linking excessive intake of added sugars to a greater risk of frailty in adults over the age of 60. First, let’s talk about “excessive”, “added sugars” and “frailty”.

Excessive intake is eating so much of one food stuff that it throws off the balance of nutrients you need. So much so that the intake of high sugar foods is replacing intake of foods rich in nutrients necessary to keep you healthy. Added sugars are sugars that are not naturally occurring in a food.

For example, pastries, cookies and most jams are high in added sugars. Fruit may be high in sugars, but they are naturally occurring. Frailty is an umbrella term for a syndrome that is defined by unintentional weight loss, exhaustion, low physical activity, slow walking, and weak grip strength.

The consequences of frailty are serious, and often require hospitalization due to falls, disability, and infections.

Frailty is complex and can have many causes such as poor appetite, not being able to cook, grieving, not getting outside for a daily walk, or being sick and living alone.

I understand, eating a healthy diet to stay on top of your health may not seem to be a priority. Yet it is. It is the first line of defense to stay at home independent.

There are many things you can do, but the first one would be to talk to your doctor and ask for help.

Frailty is not necessarily a normal sign of aging, and an underlying cause could and should be treated. A meal service and a dietitian can also help you.

In the meantime, here are a few things that you can try:

• Have 3 meals per day of which at least one is a home cooked meal with your choice of veggies, meat and starch. If your appetite is low, have 5 or more small meals throughout the day. Make sure these meals have veggies, fruits, grains and meat, fish or poultry in them.

• Drink 6 to 8 glasses of water, if you are active, even more. You will feel clearer and less tired, and it can prevent dizzy spells and falls.

• Have a little treat every day. Even better, make it a social event like tea time with a friend.

If you know a friend who you think may be struggling, ask: Can we talk about this?

Jenneke van Hemert a registered dietitian who specializes in meal preparation for people with dementia, swallowing or chewing difficulty, and chronic disease management. Meal delivery service is available. If you like to find out more about this topic or her services, please visit www.therapeuticmeals.com

See all articles by Jenneke van Hemert