Dairy for Adults Aged 70+
Good nutrition for healthy ageing
Balancing work, retirement, family and friends isn’t always easy. Whether you're caring for others, keeping up with the grandkids or focusing on your own well-being, you want to stay energised, healthy and free from chronic disease—so you can keep doing what you love.
Dairy continues to play an important role as we age, supporting bone strength, muscle preservation and overall health. The Australian Dietary Guidelines recommend daily dairy consumption to help reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes and some cancers. It's a simple habit that can make a lasting difference.
One area where dairy really shines? You guessed it, bone health. With osteoporosis affecting one in two women and one in three men over 60, bone health is increasingly vital to maintain. Bone loss accelerates after menopause and by age 65, men and women lose bone at the same rate. This process can be slowed with proper nutrition, including calcium-rich foods, sufficient vitamin D and regular weight-bearing exercise.
So, where can you find these key nutrients all in one place?
Dairy foods such as milk, cheese and yogurt. They are nutrient-dense sources of protein, calcium and energy. For older Australians, maintaining adequate energy intake is crucial for an active lifestyle, while protein helps preserve muscle strength, which is essential for mobility and overall wellbeing.
Beyond bone and muscle support, dairy also supports hydration, with milk and milk-based drinks helping prevent dehydration, a common concern for seniors.
Convenient, accessible and packed with essential nutrients, dairy is an easy and effective way to promote long-term health. By incorporating more dairy into your daily routine, you take a simple yet powerful step toward maintaining strong bones, muscles and overall vitality.
Dairy tips from Maggie Beer
5 ways to eat more dairy
“Milk, cheese and yoghurt are so versatile, full of flavour and provide a natural source of calcium and protein.”
Maintaining strength
Dairy protein is key to maintaining muscle and strength as you age.
As we get older, the loss of muscle mass and strength, known as Sarcopenia, becomes a growing concern.
Left unchecked, Sarcopenia can reduce mobility, increase the risk of falls and affect independence. The good news is that proper nutrition, especially adequate protein intake, can help slow or even prevent this condition.
So, where does dairy come in? Foods like milk, cheese and yogurt are rich in high-quality protein and contain essential amino acids crucial for muscle repair and growth. Regularly consuming protein-rich dairy products can help support muscle mass, strength and overall function as we age.
Studies show that dairy protein is particularly effective at stimulating muscle protein synthesis, vital for maintaining and building muscle. The Australian Dietary Guidelines recommend daily dairy consumption to preserve lean muscle mass and reduce the effects of sarcopenia.
Did you know your protein needs increase as you age? In fact, older adults may require up to 20% more. For example, an 80kg male needs 80g of protein per day to support age-related muscle maintenance.
Adding dairy to your day is a simple and effective way to meet those needs. Whether it’s a glass of milk, a tub of yoghurt or a slice of cheese, you’re giving your body what it needs to stay strong, active and independent for longer.
Healthy ageing with dairy
A guidebook to help older adults increase their daily dairy serves
Created with dietitian Louise Murray, this guide features expert tips and dairy-rich recipes to support healthy ageing.