Dairy for Adults Aged 50-70
Dairy foods for over 50
As we age, individuals over 50 become more vulnerable to chronic conditions like type 2 diabetes, heart disease, osteoporosis and high blood pressure.
Regular check-ups with your GP are essential for managing these risks.
But it’s not just about bone strength. Dairy foods such as milk, cheese and yoghurt play a key role in reducing the risk of high blood pressure, heart disease, certain cancers and type 2 diabetes.
According to the Australian Dietary Guidelines, including dairy as part of a balanced diet can promote long-term health without contributing to weight gain or obesity. In fact, research shows that individuals consuming 3–4 servings of dairy daily tend to lose more body weight and fat compared to those following dairy-free diets.
Another critical aspect of ageing is the natural loss of muscle mass due to sarcopenia. Dairy’s high-quality protein, rich in leucine and casein, helps support muscle retention by stimulating muscle building and slowing muscle breakdown. This makes dairy a powerful nutritional tool for maintaining strength and mobility in later years.
The Australian Dietary Guidelines recommend:
- Men (19–70 years): 2.5 servings/day
- Men (70+ years): 3.5 servings/day
- Women (19–50 years): 2.5 servings/day
- Women (50+ years): 4 servings/day.