Healthy Eating and Hydration Tips

Eating well and staying hydrated are two of the most important things we can do to support our health — especially as we get older. A balanced diet and plenty of fluids help keep your body strong, your mind sharp, and your energy steady throughout the day.

At Enerst Care, we encourage healthy habits that help our clients feel their best at home. Here are some simple, effective tips to maintain good nutrition and hydration every day.

1. Eat a Variety of Foods

A colourful plate is a healthy plate. Aim to include a mix of:

• Fruits and vegetables for vitamins, fibre, and hydration.

• Whole grains like brown rice, oats, or wholemeal bread for steady energy.

• Lean proteins such as chicken, fish, eggs, beans, or lentils for muscle strength.

• Dairy or alternatives like milk, yoghurt, or fortified soy milk for calcium and bone health.

Eating a variety of foods ensures your body gets everything it needs to stay active and resilient.

2. Stay Hydrated Throughout the Day

Many older adults don’t drink enough water — often because thirst signals become weaker with age. Dehydration can cause dizziness, fatigue, and confusion, which increase the risk of falls.Try these simple strategies:

• Keep a glass or bottle of water nearby at all times.

• Sip water with every meal and snack.

• Add slices of lemon, cucumber, or berries for flavour.

• Enjoy hydrating foods like soups, stews, and fruit.

Aim for around 6–8 glasses of fluid a day, unless your doctor recommends otherwise.

3. Eat Smaller, More Frequent Meals

If you find large meals difficult, try having smaller portions more often.A light breakfast, mid-morning snack, balanced lunch, and early dinner can keep your energy levels consistent throughout the day.

Our carers at Enerst Care often help clients plan meals that fit their appetite, taste, and nutritional needs.

4. Don’t Skip Protein

Protein is essential for maintaining muscle strength, especially in older adults.Include foods like fish, lean meats, eggs, beans, lentils, and dairy in your diet every day.If you have trouble chewing or swallowing, soft options like scrambled eggs, mashed beans, or yoghurt are excellent alternatives.

5. Limit Salt and Sugar

Too much salt can raise blood pressure, and excess sugar can affect energy levels and weight.Choose unsalted or low-sodium versions of foods where possible, and satisfy sweet cravings with fruit or yoghurt instead of sugary snacks.

6. Keep Mealtimes Enjoyable

Eating should be something to look forward to — not just a routine.Set the table, play soft music, or share a meal with family or a carer. At Enerst Care, we’ve seen how enjoying food in good company can improve appetite, digestion, and mood.

7. Get Support When Needed

If you’re finding it hard to prepare meals, remember you don’t have to manage alone. Our carers can help with:

• Grocery shopping and meal planning

• Preparing balanced, home-cooked meals

• Encouraging hydration and monitoring appetite

We adapt meals to suit medical conditions, allergies, or personal preferences — because everyone deserves to eat well and feel well.

Our Support

At Enerst Care, we’re passionate about promoting healthy living at every stage of life. Whether it’s preparing a nutritious meal, encouraging a glass of water, or making mealtime social again — our care team is here to help.

👉 Contact Enerst Care today to learn how we can support you or your loved one with meal preparation, hydration, and overall wellbeing at home.