Nutrition from 50

How to fit dairy into your menu

Fact is, women over 50 need 4 serves of dairy a day and men need 2 1/2 serves increasing to 3 1/2 at 70 years of age. But how do you achieve that while trying to minimise weight – or waist - gain? It’s actually not as difficult as it sounds.

Check out this three day meal planner for inspiration. It has been developed by accredited dietitians to help you achieve your recommendations from the dairy food group by spreading out the serves across the day and it is high in protein.

  Monday
Wednesday
Saturday
Breakfast
Raspberry & yogurt bircher muesli
Homemade baked beans with grilled cheese
Poached egg with spinach and 40g haloumi

Milky hot chocolate (1 cup)
1 large cappuccino
1 English muffin
Morning tea
Fruit salad (1 cup)
1 Pear
1 Banana
  1 scone with jam
  3 crispbreads with hummus
Lunch
Tuna salad with cheese
Warm Italian wrap with tomato, spinach and basil, lemon & pine nut dip
Zucchini, capsicum and artichoke rice slice
  Grainy bread roll
200g tub natural yogurt
1 slice raisin toast
    1 tb honey
 
Afternoon tea
200g tub yogurt
1 cup blueberries
1 cafe latte
  Banana
   
Dinner
Stir-fried beef with capsicum, bok choy, zucchini, carrot and onion
White fish with broccoli, carrot, sweet potato and polenta
Smoked salmon, rocket and ricotta linguine
After dinner
  200 ml custard
1 cup mixed berries
    2 pieces dark chocolate
1 tub plain or flavoured yogurt

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