Did you know?
Milk is a good source of protein, and the vitamin D in it helps your body absorb more calcium!

Mooooove in the right direction and add dairy to your meals!

Dairy is an important part of our diet and is high in both calcium and vitamin D. Aim for at least three servings of dairy a day. Choose lower-fat options for less calories and higher-fat options for more calories or energy.

Keep your bones strong and body “moooooving” by including at least one serving of these with every meal:

  • Milk (1 cup)
  • Yogurt (1 cup)
  • Kefir (1 cup)
  • Cheese (1 ½ ounces natural cheese, 1/3 cup shredded cheese, 1/2 cup ricotta cheese, 2 cups of cottage cheese)
  • Soy-milk, almond milk or oat-milk that is fortified with calcium and vitamin D (1 cup)

Try adding nonfat dry milk to your favorite recipes to increase calcium and vitamin D.

Nutrition Information for Older Adults - Compilation (PDF)
Peer Review Logo
Lindsay, A. and Helm, M. 2025, Dairy - Nutrition information for older adults, Extension | University of Nevada, Reno, FS-25-04-10

Extension Associated Contacts

Macy Helm
Macy Helm
Anne R. Lindsay
Anne R. Lindsay
Natalie Mazzullo
Natalie Mazzullo
 

Also of Interest:

 
healthy food options
Choosing Healthy Options 1 - Nutrition information for older adults
Healthy choices can be made both at home and at restaurants. Where you eat isn’t as important as what you eat.
 Lindsay, A. and Helm, M. 2025, Extension | University of Nevada, Reno, FS-25-04-14
Asian couple cooking at home
Choosing Healthy Options 2 - Nutrition information for older adults
Cooking at home allows you to make a more nutritious plate.
 Lindsay, A. and Helm, M. 2025, Extension | University of Nevada, Reno, FS-25-04-15
 

Associated Programs

Two adults hike along a walking trail

Healthy Aging Initiative

Extension's Healthy Aging Initiative (HAI) connects you with the resources to navigate aging and its trends. Our programs are offered for adults over 50 and those who partner with them to provide care and support. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education, and we offer careers in aging exploration programs for students.