Strong for Life
Why Bone and Muscle Health Matters
Bone and muscle health are fundamental pillars of overall health and functional capacity throughout life. Working together, bones and muscles enable movement, maintain posture and balance, protect against injury, and support everyday activities. Strong bones provide the framework for the body, while healthy muscles generate the force needed for movement and physical function.
Concerns about bone density, fracture risk, muscle loss, and recovery are common across a wide range of patients; from younger adults with suboptimal dietary patterns to older adults at risk of sarcopenia or osteoporosis. At the same time, dietary intake, particularly protein and calcium, is often inadequate, and may be further compromised by intentional restriction e.g. weight loss, perceived intolerances, or medication-related appetite changes.
Optimising bone and muscle health supports:
- Strength, mobility and physical function.
- Healthy ageing, independence and quality of life.
- Reduced falls, fractures and age-related tissue loss.
- Exercise performance, recovery and resilience.
- Metabolic health and body composition.
- Muscle preservation during weight loss, illness and recovery.
The growing interest in healthy ageing, perimenopause, and the use of GLP-1 medications such as Ozempic® and Wegovy® has increased awareness of the importance of preserving muscle mass and supporting bone health through nutrition and lifestyle strategies.
The Role of Dairy in Bone and Muscle Health
Musculoskeletal health relies on an interplay of nutrients, including calcium, protein, phosphorus, vitamin D, and other micronutrients.
Dairy foods provide a convenient and bioavailable combination of many of these nutrients:
- Calcium for bone structure and maintenance
- High-quality protein to support muscle mass and bone strength
- Additional micronutrients like phosphorus, potassium, and magnesium that support the structure and function of muscles and bones.
Dairy foods also, help support:
Bone Health:
- Growth and maintenance
- Strength and density
Muscle Health:
- Growth and repair
- Strength and function
- Exercise recovery and adaptation
- Preservation of lean muscle mass
- Healthy ageing, mobility and independence
Dairy health and nutrition resources
Designed for health professionals, this hub provides practical tools, research-backed resources and clinical guidance to help address common concerns related to muscle mass, strength, mobility and overall wellbeing across the lifespan. From active young adults to older Australians, maintaining muscle health is essential for physical function, independence and quality of life.
Muscle movement and resilience
Dairy and Dental Health
Evidence-based resource for health professionals.Practical guidance on nutrition, dental hygiene and dietary strategies that support the evidence that links dairy to optimal dental outcomes. Includes recommendations aligned with current evidence and clinical practice to support healthy teeth and gums.
Topics: Dental health, tooth decay, calcium, dairy consumption, dairy foods
Dairy and Dental Health - fact sheet PDF, 0.18 MB
Drinks for Children
Evidence-based resource for health professionals. Practical guidance on helping children to make the best drink choices and supporting a better diet, overall. Includes recommendations aligned with current evidence and clinical practice to support optimal nutrient intakes.
Topics: Flavoured milk, fruit juice, dental health, calcium, sweetened drinks, milk
Good Health and Nutrition: Drinks for Children - fact sheet , 0.59 MB
Lifestyle Management of Bone Health
Evidence-based resource for health professionals. Practical guidance on nutrition, physical activity and dietary strategies that support bone health across the lifespan. Includes recommendations aligned with current evidence and clinical practice.
Topics: Bone health, osteoporosis prevention, calcium, healthy ageing, dairy nutrition
Lifestyle Management of Bone Health PDF, 0.17 MB
Ageing and Dairy
Aged Care Catering Menu: 7-Day Meal Plan
Evidence-based resource for health professionals and food service providers. Practical 7-day meal plan and dietary strategies that support Musco skeletal health in the senior years. Includes recommendations aligned with current evidence and clinical practice to support healthy bone and muscle health.
Topics: Bone Health, muscle health, calcium, dairy nutrition, 7-day meal plan
Aged Care Catering Menu: 7-Day Meal Plan PDF, 0.09 MB
Aged Care Catering Recipe Cards
Evidence-based resource for health professionals and food service providers. Practical aged care recipe cards that supports high protein and calcium recipes. Include nutritional information, handy tips and International Dysphagia Diet Standard Initiative (IDDSI guidelines).
Topics: Protein, calcium, dairy nutrition, recipes, International Dysphagia Diet Standard Initiative (IDDSI guidelines)
Aged Care Catering Recipe Cards PDF, 6.52 MB
Dairy in Your Residential Aged Care Facility
Evidence-based guidebook for catering and management staff of aged care organisations. Practical 7-day meal plan and dietary strategies that support musculoskeletal health in the senior years. Includes recommendations aligned with current evidence and clinical practice to support healthy bone and muscle health.
Topics: Bone Health, fractures, falls, lactose intolerance, calcium, dairy nutrition, food swaps
Dairy in Your Residential Aged Care Facility PDF, 1.29 MB
Healthy Ageing with Dairy - fact sheet for catering companies and chefs
Evidence-based resource for r catering companies and chefs in residential aged care. Practical guidance on quality nutrition and dietary strategies that support older adults living in residential aged care. Includes recommendations aligned with current evidence and clinical practice to support healthy ageing.
Topics: Bone Health, fractures, falls, calcium, dairy nutrition, dairy serves, dairy cost
Healthy Ageing with Dairy - fact sheet for catering companies and chefs PDF, 0.63 MB
Increasing Dairy Serves in An Aged Care Facility - case study
Evidence-based resource for home care services and older adults living in residential aged care. World-first study that provides practical case study on quality nutrition and dietary strategies that support older adults living in residential aged care. Includes recommendations aligned with current evidence and clinical practice to support healthy ageing.
Topics: Bone Health, fractures, falls, calcium, dairy nutrition, dairy serves, dairy cost, menu
Increasing Dairy Serves in An Aged Care Facility - case study PDF, 1.78 MB
Dairy food group position papers
Milk - A Nutritious Powerhouse in the Australian Diet
Milk: A Nutritious Powerhouse in the Australian Diet PDF, 2.12 MB
Cheese - It's OK to Recommend Cheese - Heres Why
Cheese: It's Okay to Recommend Cheese: Here's Why PDF, 0.66 MB
Yoghurt - The Science Behind the Health Benefits
Yoghurt: The Science Behind the Health Benefits PDF, 3.08 MB
Common questions
What are key considerations for musculoskeletal needs?
- Older adults: Increased protein needs, higher risk of sarcopenia, and often reduced intake
- Menopause: Hormonal changes accelerate bone loss, increasing the importance of adequate calcium and protein
- Weight loss and GLP-1 use: Rapid weight loss can lead to loss of lean mass and impact bone density if nutrition is not optimised
- Younger adults: Opportunity for prevention through building peak bone mass and establishing dietary patterns
- High physical activity: Additional needs to support muscle recovery.
What clinical evidence that supports dairy in older adults?
The Fractures Trial showed that adding dairy were a low cost and accessible way to reduce fracture and fall risk in the elderly. Increasing daily serves of dairy from ~2 to 3.5 resulted in:
- 33% reduction in all fractures
- 46% reduction in hip fractures
- 11% reduction in falls
- improved calcium & protein intake
- improved protein intakes.
What is the protein and calcium per standard serve of dairy foods?
In practice, dairy foods can make it easier to meet these requirements across life stages, particularly when appetite, access, or dietary variety are limited.
| Food | Standard Serve (AGHE) | Protein (g^) | Calcium (mg^) |
| Milk^ | 250mL | ~8.5g | ~300mg |
| Yoghurt^ | 200g | ~10.6g | ~300–350mg |
| Cheese (hard)^ | 40g | ~9.8g | ~300mg |
| Kefir# | 250mL | ~8–9g | ~130mg |
^nutrient values derived from the Australian Food Composition Database (AFCD) using Australian Dietary Guidelines standard serves for full-cream cheddar cheese, natural yoghurt and milk. Food Standards Australia New Zealand, 2019; nutrient values derived from USDA.
What is the protein and calcium requirements across the life stages?
Life Stage | Protein (g/day) | Calcium (mg/day) | ||
| Men | Women | Men | Women | |
| 0–6 Months | 9 (AI) | 9 (AI) | 210 (AI) | 210 (AI) |
| 7–12 Months | 11 (AI) | 11 (AI) | 270 (AI) | 270 (AI) |
| 1–3 Years | 14 | 14 | 500 | 500 |
| 4–8 Years | 20 | 20 | 700 | 700 |
| 9–11 Years | 40 | 40 | 1,000 | 1,000 |
| 12–13 Years | 40 | 40 | 1,300 | 1,300 |
| 14–18 Years | 65 | 45 | 1,300 | 1,300 |
| 19–50 Years | 64 | 46 | 1,000 | 1,000 |
| 51–70 Years | 64 | 46 | 1,000 | 1,300 |
| ≥70 Years | 81 | 57 | 1,300 | 1,300 |
What other factors influences bone and muscle health?
- Physical activity (particularly resistance and weight-bearing exercise)
- Hormonal status (e.g. menopause)
- Sunlight exposure (vitamin D status)
- Overall health and medication use
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