Dairy’s Unique Contributions

Many older adults are looking for ways to balance the demands of life while maintaining their health, energy, and avoiding chronic diseases. In order to accomplish this, it is important to combine regular strength exercises and healthy eating. This can be done by enjoying healthy eating patterns, which can include healthy fats like nuts and olive oil, plenty of fruits and vegetables, lean protein sources and three servings of dairy each day. Most older adults fall short of the Dietary Guidelines for Americans’ daily dairy recommendations. By increasing to 3 servings each day, dairy can help with the nutrition needs to support healthy aging.

High quality protein helps maintain muscle health.

Calcium, phosphorus, and vitamin D help sustain strong bones and teeth.

Vitamin B12 plays a critical role in nerve functions.

Choline supports cognitive function. *one serving of milk provides 8% of the Daily Value for choline.

Recommended Daily Dairy Servings: 3 cups

Source: National Dairy Council

Tips for Healthy Eyes at Any Age

Things you can do to take good care of your eyes and help keep them healthy as you age:

  • Protect your eyes from sunlight by wearing sunglasses that block ultraviolet (UV) radiation and a hat with a wide brim when you are outside.
  • Stop smoking.
  • Make smart food choices.
  • Be physically active and maintain a healthy weight.
  • Maintain normal blood pressure.
  • Manage diabetes (if you have it).
  • If you spend a lot of time at the computer or focused on one thing, take a break every 20 minutes to look about 20 feet away for 20 seconds to prevent eye strain.

See an eye care professional right away if you:

  • Suddenly cannot see or everything looks blurry
  • See many new floaters (tiny specks or “cobwebs” that seem to float across your vision) and/or flashes of light
  • Have eye pain
  • Experience double vision
  • Have redness or swelling of your eye or eyelid

Source: National Institute on Aging

Healthy Weight

  • Our bodies change as we age. For example, if we are less active, our muscles may not work as well, and that can affect our strength. We may also use fewer calories, especially if we don’t get any physical activity. Over time, if we eat and drink more calories from food or beverages than our body uses from physical activity and daily living, our body may store extra calories leading to weight gain. Extra weight may lead to being overweight or having obesity which increases risks for: type 2 diabetes
  • heart disease and stroke
  • high blood pressure
  • high blood cholesterol
  • kidney disease
  • fatty liver disease
  • certain types of cancer
  • Alzheimer’s disease and other dementias.
  • other illness or medical conditions

Being underweight can also be a health concern. It could mean that you:

  • have increased risk for weakness and bone loss.
  • are not eating enough calories to maintain your weight.
  • don’t have access to enough food or foods that meet your nutrient needs.
  • have an illness or medical condition.

Source: National Institutes of Health