Low-fat milk, almond milk and soymilk offer substantial amounts of calcium, protein and other nutrients good for bone and muscle health, which is extremely important for older adults. If you're looking for a lower-calorie drink, unsweetened almond milk can have as few as 30 calories in eight ounces.
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.
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.
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.
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.
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. For some seniors, milk means more than nutrition.
Fat content: Seniors may be more susceptible to heart disease and other health conditions, so choosing milk with low-fat content is vital. Skim or 1% milk is a good choice because it is lower in saturated fat and calories than whole or 2% milk.
Between full-fat/whole, %2, skim/low-fat and fat-free milk, the American Heart Association recommends fat-free, 0.5% fat and 1% fat milk for consuming as they are lower in fat, saturated fat, cholesterol and calories and have slightly more nutrients.
Milk also contains retinol and vitamin D, powerful anti-aging nutrients. Plus, proteins in milk help support elasticity and lactic acid is an alpha hydroxy acid that may promote collagen production. Milk anti-aging benefits can be, in part, due to this topical benefit.
Almond Milk Has High Antioxidants
Additionally, the flavonoids in almond milk assist to minimize free radicals in the body, therefore protecting you against a variety of degenerative illnesses that come with age, such as osteoporosis and type 2 diabetes.
"Coconut milk is a great option for those with digestive issues as it is easy to digest and is rich in lauric acid, which has antimicrobial properties that can help support a healthy gut microbiome," Parsad tells us. Sabat suggests going one step further and trying coconut kefir.
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.
Low fat HeartActive milk is enriched with plant sterols which can help reduce cholesterol. For more information visit www.heartactive.com.au. HeartActive milk tastes delicious, making it the simple and easy way to help manage your cholesterol. Good news for your body, great news for your tastebuds.
The recommendation for milk, cheese, yoghurt and/or alternatives for women is: 2.5 serves/day for women 19-50 years of age; and, 4 serves/day for women 50 years of age and over.
“If you're trying to lean out and [are] watching your calories and carbs, then almond milk is the better choice because it's much lower in calories and carbs and won't impact your blood sugar.” And again, if your top criteria for deciding between oat milk vs almond milk is sustainability, oat milk is the better pick.
It takes just a single glass of milk to achieve 25% of the daily recommendation for calcium and 15% of the recommendation for vitamin D. No matter your age, drinking milk regularly can help maintain muscle and preserve bone strength to lower risk for fractures and osteoporosis.
Plain Greek yogurt
It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection. Plain, unsweetened Greek yogurt is highly versatile.
Almond milk is rich in magnesium, a mineral that many American diets fall short on. Magnesium is important for muscle function, blood sugar control, blood pressure, and making bone, protein, and DNA. It's rich in antioxidant vitamin E.