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)
Lindsay, A. and Helm, M. 2025, Dairy - Nutrition information for older adults, Extension | University of Nevada, Reno, FS-25-04-10
Printable    Version    (PDF)

Extension Associated Contacts

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

Also of Interest:

 
Agriculture Production & Producer Needs in Nevada, 2005
This fact sheet provides an overview of a recent study of agricultural producers in Nevada which sought to determine the types of crops and livestock currently under production, the production and marketing methods in use, and the types of educational programming Nevada's agricul...
 Cowee, M., Curtis, K., and Havercamp, M. 2005, University of Nevada Cooperative Extension
Dairy Goat Record Book
Washoe County 4-H Dairy Goat Record book - a project plan for keeping track of progress raising, feeding, caring, breeding, and kidding dairy goats for the 4-H youth development program in Washoe County.
 S. Mitchell 2024, Extension, University of Nevada, Reno, Recordbook
A bowl of oatmeal with fruit and nuts.
Greek Yogurt Oatmeal
A breakfast rich in fiber, protein and dairy.
 Extension's Healthy Aging Program 2021, Extension, University of Nevada, Reno, Newsletter - Healthy LIVING while aging! (2021-03)
 

Associated Programs

Two adults hike along a walking trail

Healthy Aging Initiative

Using Extension's expertise, the HAI team can connect you with the resources to navigate aging and its trends. HAI programs are offered for adults over 50 and those who partner with them to provide care and support, including careers in aging exploration for middle and high school students and incoming college freshmen. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education.