Nourish the body, stay active and support lifelong health.
Healthy eating patterns and regular physical activity support healthy aging. Including dairy foods every day can play a role in health by providing a package of nutrients that support gut, muscle, bone and brain health.
Foods from different groups work together to give your body the nutrients it needs to stay healthy.
Download the table to build healthy plates at home.
Try to include protein and fiber-rich foods at each meal. Dairy foods provide high-quality protein and other important nutrients. Pair dairy with fruits, vegetables, beans and whole grains to help you feel full and get the nutrients your body needs.
Milk, yogurt and cheese provide essential nutrients like calcium, vitamin D and potassium that support strong bones and muscles. Three servings of dairy are recommended daily for adults. Examples and serving sizes include:
Fermented dairy foods like yogurt, kefir and some cheeses may contain probiotics, helpful bacteria that support digestion, the immune system and brain health.
Move Every Day Strength training helps maintain muscle, support healthy bones and make everyday activities easier. Aim for 20 to 45 minutes of resistance exercise at least twice a week, using resistance bands, lifting weights, doing chair sit-to-stands or climbing stairs. Stay active with walking or other enjoyable activities every day.
High Protein Peanut Butter & Jelly Smoothie With Greek Yogurt |
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Research & Evidence 
Educational Products
Explore more educational products from Dairy Council of California.
Key dairy insights from the 2025-2030 Dietary Guidelines for Americans
Older adults have unique nutritional needs that support optimal health and enhance quality of life during aging.
