Dairy for Adults Aged 19-50
Healthy eating in adulthood
Let’s start with the stats: It’s estimated that 8 out of 10 Australian adults are falling short of the recommended daily serves of dairy, including milk, cheese, yoghurt or alternatives.
That gap matters—because maintaining a healthy diet and active lifestyle can support your body in more ways than one, both now and in the long run. Think:
- increased energy levels
- achieving a healthy weight
- reducing the risk of chronic diseases like diabetes, heart disease and stroke
- lower risk of osteoporosis.
So, how can you be sure you’re getting all the nutrients you need?
Simple, aim to include a variety of foods from all five food groups:
- plenty of vegetables varieties, legumes and beans
- fruit
- grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
- lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
- milk, yoghurt, cheese and/or their alternatives.
Dairy food group recommendations
The Australian Dietary Guidelines recommend that adults aged 19–50 enjoy two and a half serves of dairy and/or alternatives each day for strong bones and overall health. Eating enough dairy foods like milk, cheese and yoghurt is linked to a lower risk of heart disease, type 2 diabetes and some cancers, plus there's no link to weight gain or obesity.
A serve from the dairy food group is:
- a cup (250ml) of milk
- three-quarters of a cup (200g) yoghurt
- two slices (40g) of cheese
- half a cup (120g) of ricotta cheese or appropriate alternatives.
Dairy’s health benefits for adults
From bone health to all-day energy, the benefits are endless.
Bone health
Most people only think about their bone health once they start getting older, but taking care of your bones is essential at every stage of life, not just in older adulthood.
While most bone mass is built during childhood and adolescence, calcium continues to be deposited into bones until around age 30, when peak bone mass is reached. From this point through middle adulthood, the goal is to maintain bone density by engaging in regular weight-bearing exercise, getting enough vitamin D and consuming sufficient calcium. Including milk, cheese, yoghurt, or their alternatives in your daily diet helps keep bones strong by providing calcium and other essential bone-supporting nutrients naturally found in dairy products. By keeping an eye on your bone health throughout your life, you greatly reduce your risk of developing brittle bones and conditions like osteoporosis later in life. This means you can stay active, independent and doing the things you love for longer.
Powering an active lifestyle
Dairy foods play a crucial role in supporting active adults by providing essential nutrients that aid in muscle recovery, strengthening bones, hydration and overall energy levels.
Naturally rich in high-quality proteins like whey and casein, dairy helps repair and build muscles after exercise. Whey protein is rapidly absorbed, making it ideal for post-workout recovery, while casein provides a slow-release protein beneficial for muscle maintenance. Additionally, dairy protein promotes satiety, helping with weight management and body composition.
Dairy also supplies carbohydrates (lactose) that serve as a steady energy source for prolonged physical activity. These carbohydrates can help you maintain peak performance for longer bouts of exercise and also help replenish muscle post-exercise.
Another key benefit is dairy’s role in hydration. Thanks to electrolytes (like sodium, potassium and magnesium), as well as fluid in the case of milk and yoghurt, dairy is a great way to rehydrate after exercise. In fact, some studies show it’s better than sports-electrolyte drinks at rehydrating – plus, you’re getting the wholefood benefit from a natural source of these nutrients.
Lactose intolerance
Having a lactose-free diet doesn’t have to mean dairy-free, as many dairy products are available in lactose-free versions while still providing the same essential nutrients. Lactose-free milk, yoghurt and cheese are made from real dairy but have the lactose removed or broken down, making them easier to digest for those with lactose intolerance. These options still offer high-quality protein and calcium, which are crucial for muscle recovery, bone strength and overall health.
Additionally, naturally low-lactose dairy products like hard cheeses (think cheddar, edam) and yoghurt can often be enjoyed without discomfort. By incorporating these options, lactose-intolerant individuals can still reap the benefits of dairy without giving it up entirely.
Tips to include dairy foods
- Quick & nutritious breakfasts: blend a smoothie with yogurt, protein powder, milk and fresh fruit for a protein-packed start, or layer muesli and yoghurt for a simple, energising parfait. Yum as.
- Slow mornings, done right: enjoy a scrambled egg omelette with plenty of cheese for a flavourful and protein-rich meal.
- Post-workout recovery: a glass of milk after exercise helps replenish energy, repair muscles and restore electrolytes.
- Smart snacking: keep cheese and yogurt handy to stay fuller for longer and avoid less healthy snack cravings.
- Gut health boost: go for fermented dairy products like kefir and probiotic yogurt to support digestion and immunity.
- Enhance everyday meals: add a splash of milk to spaghetti Bolognese to balance acidity or stir in milk and cheese for a creamier pasta dish.