Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis.
Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.
One of the main reasons dairy is often recommended for seniors is its high calcium content. A typical serving of dairy has 276 milligrams of calcium, and seniors need 1,200 milligrams of calcium per day. Seniors need this much calcium because it's important for keeping the bones healthy.
Full cream milk may also be the best choice for adults over 70 years, especially if they are underweight, frail or recovering from surgery or a fall. High energy, high protein diets for the elderly often recommend custards, rice pudding and hot chocolate drinks made with full cream milk.
Enjoying a healthy, balanced diet is just as important in our senior years as when we are younger. The rich mix of nutrients in milk and dairy foods make them a valuable part of the diets of older people, including providing calcium, protein, phosphorus and vitamin B12.
Drinking at least three servings of milk or eating dairy foods each day is a good way for seniors, like Doris, to get vitamin D and calcium, and protein.
Almond milk
This popular and delicious alternative is great for lactose-intolerant seniors who are seeking a low-calorie option. One cup of unsweetened almond milk only contains an estimated 40 calories, compared to 149 calories in whole milk.
Drinking more dairy milk may improve brain health in older adults, KU Medical Center researchers find. Older adults who drink three cups of dairy milk a day can increase their brain's level of a powerful antioxidant that helps protect the brain from the damage that accompanies aging and aging-related diseases.
Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.
The Bottom Line. If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits.
Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.
Cheese is an excellent calcium and vitamin D source. Hence, pasteurized firm cheese is a perfect addition to an older person's food plan.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
White meats like chicken or turkey are great meats for seniors to add to their diets. However, red meat offers benefits as well in the right quantities. The thing is to avoid fatty cuts and opt for more lean meat (in addition to moderating your red meat intake).
Calcium is extremely important for preventing osteoporosis, especially for senior women. A single cup of nonfat milk has almost 300 mg of calcium, which is almost half the recommended daily intake for seniors.
The World Health Organization recommends that people over 65 consume 1200 mg of calcium every day. This amounts to four cups of milk, orange juice, soy or almond milk. Those amounts may seem like a lot, so consider supplements supervised by their doctor or nutritionist.
You can become lactose intolerant as you get older, but this doesn't mean that you have to stop drinking milk. "If lactose digestion is a problem, then lactose-free milk or soy milk can be good substitutes," Fitzgerald says. "Soy milk is low in saturated fat and still is a good source of protein."
Older adults tend to need more vitamin D and calcium, so an 80-year-old's Diet should include two to three glasses of low or non-fat milk.
Milk has long been seen as an important source of calcium and other nutrients, particularly for children. But some researchers suggest that it is not a necessary part of a healthy diet for most adults, and may even be harmful if consumed excessively.
Meeting Calcium Needs with Milk
Milk serves as an excellent source of calcium, with around 300 milligrams per 8-ounce glass. To meet dietary calcium requirements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51, according to the federal Office of Dietary Supplements.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.
You should aim for 6 to 8 glasses of fluid a day. Here are some simple tips for making sure you reach your goal and get enough water. Sip on drinks throughout the day. Get a reusable water bottle with a straw and fill it with plain water.