Nutrition from 50

Women and dairy foods

Dairy foods are beneficial for more than just your bones. According to the Australian Dietary Guidelines, consuming milk, cheese and yogurt is also linked to a reduced risk of high blood pressure, heart disease, some cancers and type 2 diabetes.

But what about dairy foods and weight?

The Australian Dietary Guidelines point out that, as part of a balanced diet, milk, cheese and yogurt are not linked to weight gain.

Other research shows that people can lose more body weight and body fat if they include 3-4 serves of milk, yogurt or cheese in their weight-loss diet, compared with weight loss diets low in dairy foods.

How much do I need?

The Australian Dietary Guidelines recommendation for milk, cheese, yogurt and/or alternatives for women is:

  1. 2 1/2 serves/day for women 19-50 years of age; and,
  2. 4 serves/day for women 50 years of age and over.

So, why the increase after 50?

Many women over 50 are transitioning through menopause and eating a balanced diet, which includes four serves of dairy foods, becomes even more important to help preserve bone. Milk cheese and yogurt are good sources of calcium, which can help to enhance bone mineral density as part of a varied diet high in calcium.

Unfortunately, most Australian women consume less than that amount and are missing out on the health benefits that the recommended serves provide.

Check out to our healthy recipes to help you along the way.