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

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)
Printable    Version    (PDF)

Learn more about the author(s)

Natalie Mazzullo
Natalie Mazzullo
 

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