Eating Well, Aging Well: Depend on Dairy

July 13, 2021
Wellness, Aging, Food
active aging, Eating Well and Aging Well, Food, health, Lutheran Village at Miller's Grant, LVMG, MILLER'S GRANT, The Lutheran Village at MILLER'S GRANT, wellness
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Got milk? It should be, got enough milk? The next segment of Eating Well, Aging Well lifestyle series shares why dairy is important, including its nutritional benefits, and how to meet the recommended daily requirement. Yogurt parfait on table.

Nutritious Value 

The secret ingredient for healthy living is having enough dairy in your diet. The body needs an adequate amount of nutrients to keep you healthy. The nutrients found in dairy that help fuel your body are:

  • Vitamin D – helps with
    Our body uses vitamin D for proper cell growth, nerve and muscle function, and a healthy immune system.
  • Calcium
    An essential mineral our body needs to build strong bones, clot blood, contract muscles, pump the heart, control blood pressure and stimulate normal nerve function. We have to replenish this important mineral to stay healthy because our body loses calcium through our skin, nails, hair, sweat, urine and feces.

    Delicious Diet

     

 It is recommended that older adults consume about 1,200 mg of calcium per day. To meet this requirement, consume three to four good sources of calcium or three to four cups of dairy. In general, one cup of milk, yogurt, soy milk or 1.5 oz. of natural cheese can be considered as one cup of dairy.

If you want the health benefits, but not the dairy products, opt for alternative calcium-rich foods. Great alternative sources include:

  • Canned sardines or salmon fish
  • Calcium-fortified juices and plant-based milk alternatives
  • Tofu made with calcium sulfate and leafy greens

Read about how staying hydrated is another important part of maintaining a healthy lifestyle. Stay hydrated while meeting your daily calcium requirement by drinking a glass of almond, oat, soy or skim milk.

Ideas Worth Indulging

Consuming an adequate amount of calcium does not need to be challenging. Try these delicious meal and snack ideas to boost your calcium intake.

  • Blend fruit and milk for a smoothie
  • Treat yourself to a serving of ice cream

Meal tips and tricks:

  • Enjoy a bowl of cereal for breakfast with milk or almond milk
  • Add shredded cheese to salads, pastas and vegetables
  • Indulge with a flatbread cheese pizza
  • Add cheese and pepperoni on top of a naked chicken breast
  • Make a triple grilled cheese sandwich on whole wheat
  • Add a side of cooked collard greens with your main dish

Boost your calcium and snack flavor:Cheese and cracker appetizer spread.

  • Enjoy yogurt parfait for dessert or breakfast
  • Add milk to a slice of cake
  • Pour a little milk in your morning coffee
  • Slice and spread some cheese on crackers
  • Blend fruit and milk for a smoothie
  • Treat yourself to a serving of ice cream

About the Authors

Tamara Griffin works at Lutheran Village at Miller’s Grant as the dining director and Janet Lister is community’s dietician.