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Eat, Drink, Live WellThe power of proteinjoyEat what you enTasty snacks between your mealsTop tips to improve your appetite

Do you have a poor appetite?ContentsHave you lost weight without meaning to?Eat little and often. 4Are you feeling tired and low in energy?Snacks and finger foods. 6If so, follow the simple steps in this booklet for 12weeks to help rebuild your strength and appetite. osing weight, having a reduced appetite (under nutrition)Lor being dehydrated are not part of ageing and should notbe dismissed simply as ‘old age’ as they can make you ill.I f after 12 weeks of trying some of the suggestions inthis booklet you are still concerned or losing weight or ifyou have sudden weight loss please contact your GP.Boost your food. 8The power of protein. 10Too tired to cook?. 12Eat together. 14Eat well. 15Stay hydrated. 16Look after your mouth. 17Weekly meal planner - 6 small meals. 18Please noteAsk your dentist toprescribe high fluoridetoothpaste to helpkeep your teeth strongif you are increasingyour sugar intake.2If you have a medicalcondition that requires aspecial diet for examplediabetes, coeliac disease,kidney or liver disease,inflammatory boweldisease, ask for moretailored individual advicefrom your GP and to bereferred to a Dietitian.Boost your appetite! small amount of fresh air beforeAmeals can help stimulate an appetite.Drink after meals rather than before toavoid feeling too full or bloated.If you smoke try to give up or avoidsmoking for 30 minutes before yourmeal. This will improve your taste budsand appetite.3

Eat little and oftenIf you find it hard to eat a big meal that’s ok,just eat little and often. 6 small meals are asgood as 3 big meals!I t is important to havesmall regular meals andsnacks in between. emember you can goRback for seconds. inger foods can helpFyou to eat well.Try to eat every 2-3hours even if it is onlysomething small.WEEKLYRPLANNETop tipSee page 18 for ideas fora weekly meal planner with6 small meals per day!4 ave puddings orHdesserts at least once aday – if you are full aftera meal wait 30 minutesbefore having pudding.Try to eat more on thedays or the times duringthe day when you feelmore like eating, e.g. ifyou are most hungry inthe morning, try havinga bigger breakfast.“I’ve started eating my main meal atlunch time as my appetite is betterthen, I also eat my meals from a sideplate as it feels more manageable thansitting down to a big plate of food.”Alf, Stockport5

Snacks and finger foodsIdeas for tasty snacks It is a good idea to include snacks betweenyour meals, especially if you are only managingsmall meals or your appetite is poor.SweetILLUSTRATIONTop tipEating higher energysnacks, such as peanutbutter on toast will reallyhelp give you a boost.“My favourite afternoon snackis malt loaf with butter and jam,it gives me extra energy.”Dorothy, Manchester6CakeCake barsCereal barsChocolate biscuit barsChocolate éclairsChorley cakesCustard potDoughnutsDried fruit/nutsEccles cakesDon’t forget to getsome high-fluoridetoothpaste if youare increasing yoursugar intake.Egg custard tartsFlapjacksFruit smoothiesIndividual trifleJam/Bakewell tartsMousseRice puddingScones with cream and jamToasted tea cakes with butterYoghurtsSavouryCerealCheeseCheese on toastChicken drumsticksCrackers with butterand cheeseCrispsCrumpets with butterFingers of toast with pateGarlic bread and cheeseMalt loaf with butterMini crackersNutsPancakes with butter and jamPastiesPork piesSandwichesSausage rollsIf you are struggling with tiredness, these snacks arealso perfect to have as finger foods at meal times.7

Boost your foodAdding some easy extras to your food is agreat way to improve your energy. This canmake a big difference to your appetite.Boost your savoury foodsWhen you eat these.try adding theseSoupDouble cream / cheeseVegetablesButter / margarine / gheeMashed potatoesMilk powder / double cream /cheeseScrambled eggsMilk powder / cheese / butterSaucesAdd some treats to your sweet foodsWhen you eat these.try adding thesePorridge or other cerealHoney / sugar / evaporated milkStewed and tinned fruitFruit piesCakeCustard / evaporated milk /double cream / ice creamMilk powder / butter / margarine /ghee / cheeseHot drinksMilk powder / sugar /evaporated milkBread, sconesor chapattiButter / margarine / ghee /peanut butterMilky puddingsHoney / jamSaladMayonnaise / salad cream /unsalted nutsTop tipAdding cheese to your mashedpotato is not just tasty, it helpsboosts your calorie intake too.“I’ve switched to using full-fat milk,which I prefer anyway, and alwaysadd cream to sauces, soupand puddings.”Ali, Rochdale89

The power of proteinProtein can help to keep you strong.Include meat, fish, poultry, vegetarianalternatives, lentils, pulses, beans, eggsand nuts in your diet.Fortified milk recipeYou can double the protein content and increase calcium intakeof milk by following the recipe below. This fortified milk can beused in place of ordinary milk. Aim for 1 pint a day.INGREDIENTS 1 pint full-fat milkBuy a tub of skimmedmilk powder to usefor fortified milk and insauces or soup.Top tipUse this in hot drinkssuch as tea, coffee,malted milk drinks or hotchocolate. Also great asa cold drink, on cereal,in sauces or in custard.Try high proteintoppings onyour toast suchas sardines,scrambled egg,cheese, beans orpeanut butter.Add extra piecesof meat or tinnedlentils into soups,casseroles,stews or pies.Try eating oilyfish like salmon,herrings,sardines or troutonce a week. 4 tablespoons milk powderINSTRUCTIONS Add a little bit of the milkto the milk powder in ajug, mix into a paste Add the rest of themilk and stir well Pour back into the bottleor use from the jug“I love milky drinks withchocolate biscuits as a snackor before I go to bed.”Eric, Salford1011

Too tired to cook?Even if you are not feeling up to cooking thereare lots of ways to make sure you are stilleating healthy and filling meals. Get meals delivered toyour home: Wiltshire FarmFoods, Meals on Wheels,Oak House Foods, ICareand voluntary organisationscan provide these. et shopping deliveredGto your home - mostsupermarkets dohome delivery. ou might find it usefulYto find out aboutlocal food banks/foodvoucher schemes.Top tipKeep your kitchen cupboard and freezerstocked up with some simple, tasty foods.These ideas will provide you with easyand quick meals and snacks in no time.Ideas for your kitchen cupboard Breakfast cereal and porridge. Jam, marmalade, peanut butter and honey. Baked beans, macaroni cheese and spaghetti. Tinned stews, meats, fish and lentils. Tinned vegetables and fruit – add butter or cream to these. Tinned custard, sponge and custard and rice pudding. Long life milk (whole milk) and skimmed milk powder. Horlicks, Ovaltine and drinking chocolate – make withfortified milk for extra calories. Squash and fruit juice.Ideas for your freezer“When I’m too tired to cook in theevening, I pop a creamy curry in themicrowave, it’s quick and easy.” Instant/ready meals, e.g. cottage pie, fish pie, roast dinner. Fish fingers, sausages and burgers. Frozen vegetables, frozen fruit e.g. mixed berries. Boil in the bag meals, e.g. fish in sauce. Full-fat ice cream and ice lollies. Frozen desserts, e.g. jam roly poly, crumbles, gateau,sponge and chocolate puddings.Margaret, Oldham1213

Eat togetherEat wellGetting together with friends, family andneighbours is a fun way to spend time andenjoy a meal.Enjoy your food and have plenty of variety inyour diet so you will get all the nutrients youneed and maintain a healthy weight. ake plans to eatMwith a friend or familywhenever possible.Join a lunch clubwith a local voluntaryorganisation.COMMUNITYCAFEIf you are feeling lonelyor have experienced abereavement, reach outto organisations who canhelp put you in touch withother people.Top tipYour local Age UK is here tohelp, contact us to find outhow to meet others.The Eatwell Guide shows how much of what youeat overall should come from each food group(download from de)“Joining a lunch club helped meto enjoy food again. I have learnt tipsabout how to eat well when livingon my own.”Ernest, Bury1415

Stay hydratedLook after your mouthDrinking plently throughout the day helpsimprove skin, concentration, balance,memory, energy and mood.If your mouth or teeth are sore, or yourdentures don’t fit properly, eating and drinkingcan become difficult. Brush natural teeth twicea day with a fluoridetoothpaste, speak toyour dentist if you arefinding this difficult.Keep a waterbottle with you. If you feel you have a drymouth, your doctor, dentistor pharmacist can giveyou saliva replacements.Sip water continuouslythroughout the day.I t doesn’t have tobe water; otherdrinks also count.Aim for 6-8 drinksper day (200ml each –a normal cup or glass size).If you worry about goingto the toilet at night, drinkmore earlier in the day.16Try to have milky drinksmade with fortified milk.Have ice lollies, soupsand milky drinks forvariety and extra energy.If you are struggling todrink, have ice lollies, jellies,creamy sauces, custardand extra milk in cereal. Avoid sugary food or drinkafter brushing your teeth. Visit your dentist at leastonce every year and askabout fluoride varnish andhigh fluoride toothpaste. If you have an ulcer or lumpin your mouth for morethan 3 weeks see yourdentist straight away.Cleaning your dentures Clean your denture with liquid soap anda nail brush and rinse well with water. Soak in clean water overnight or use adenture soaking solution.Having sugar between meals can be more damagingfor your mouth than at mealtimes. Try to have a puddingwith each meal and have savoury snacks in between.17

Don’t forget to get somehigh-fluoride toothpaste if you areincreasing your sugar intake.Weekly Meal Planner – 6 small ackEvening mealSupperMondayPorridge withfortified milkand honeyCrumpetswith butterBowl of soup withcream and butteredbread. Slice of cakePork pieJacket potato, beansand cheese. Fruit saladwith cream / custardCheese and crackerswith glass of milkTuesdayScrambledegg on toastCarrots andhummusHam and cheeseor cheese and oniontoastie. ChocolatemousseBoiled eggCorned beef hash orlentil cottage pie.Apple crumble andcustardBowl of cerealWednesdayCereal withmilk (fortified)Crackers andcream cheeseQuiche, coleslawand potato salad.TrifleSausage rollChicken or vegetablecasserole. Rice puddingwith jamCrumpet and cocoawith fortified milkThursdayCrumpets withbutter and jamNutsCheese on toast.Individual frozenapple strudelChickendrumsticksChicken or vegetablekorma and rice. Jamroly poly and custardHot milky drinkwith toastFridayPorridge withfortified milkand honeyFingers of toastwith patePloughman’s Lunch.Custard tartPastyFish, chips and mushypeas. Cake and custardCheese on toastwith milkSaturdayBoiled egg ontoastSamosaHam and cheese orcheese andvegetable omelette.Bakewell tartToast with butterBacon and broccolipasta bake. Bread andbutter pudding andcustardMilky decaf coffee withcheese and crackersSundayBlueberrypancake andsyrup / honeyCheeseon toastSunday roast, fruitpie with ice creamCrisps and dipMini buffet: cocktailsausage, onion bhaji,pork pie, scotch egg.Cake and custardHandful of nutsand cocoa withfortified milkHave a drink after each meal or snack, choose from water, squash, fruit juice, milk, tea, coffee, hot chocolate, malted milk drinks, etc.1819

For more information contact your local Age UKBolton: 01204 382 411Bury: 0161 763 9030Oldham & Rochdale: 0161 633 0213Manchester: 0161 833 3944Salford: 0161 788 7300Stockport: 0161 480 1211Tameside: 0161 308 5000Trafford: 0161 746 9754Wigan Borough: 01942 241972General contact:Emma RoseAge UK Salfordemmarose@ageuksalford.org.uk0161 788 7300“Using this booklet really helpedme with my shopping list.”Elsie, Bolton

Porridge or other cereal Honey / sugar / evaporated milk Stewed and tinned fruit Fruit pies Cake Custard / evaporated milk / double cream / ice cream Hot drinks Milk powder / sugar / evaporated milk Milky puddings Honey / jam 8 9 "I've switched to using full-fat milk, which I prefer anyway, and always add cream to sauces, soup and puddings."