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Improve bone health with a balanced dairy diet, exercise and vitamin D

Three simple ways to improve bone health

For us, looking after our health is all about smart decisions that have the ability to become long-term, like always having a bottle of water on hand and making sure that we are always eating enough fruit and veg.

So when our friends at Dairy Australia shared with us the facts about Healthy Bones Action Week, a campaign which influences woman of all ages to take small, but positive actions towards a happier and healthier lifestyle – we were instantly on board.

The Fit, Fab and 50 challenge is running this week and encourages us to get involved with 3 simple steps to improve bone health. All achievable smart ideas that we can do day to day.

With 2 of 3 Australians over the age of 50 suffering from osteoporosis, it’s time we start talking bones and doing something to prevent this condition which affects so many Aussies. Let’s take a look at the three steps we can adopt this week and  long-term as a preventative measure for osteoporosis:

Improve bone health with a balanced dairy diet, exercise and vitamin D

1. Consume

Consuming dairy is pivotal to the health of our bones. High in calcium food products like milk, cheese and yoghurt are the perfect addition to our diet not only for the benefits they bring to our health, but their delicious taste!

While it is true that calcium is found in other foods, you need to consume five cups of cooked broccoli or five cups of red beans as an example, to just get the same amount of calcium found in 1 cup (250mL) of dairy milk!

Reaching the recommended daily intake (RDI) is important, as it replenishes the calcium that is lost through our regular bodily functions. The RDI is different for many of us, for example for women over 50, 4 serves are recommended, whereas for woman 19-50 and men 19-70, 2 1/2 serves are recommended.

1 cup (250mL) of milk or two slices of cheese are just two examples of a dairy serve . Simply enjoy these ingredients on their own, or in one of the 3 great dairy recipes below:

Everyone loves a warm salad as it’s a perfect year-round lunch or light dinner. This chicken, quinoa and feta version is full of protein, fibre and calcium for a great menu option.


Soup is a fantastic make ahead meal that is fabulous for freezing. Make this Mexican Tomato and Corn Soup and serve with Cheesy Tortilla Chips and a generous dollop of greek yoghurt for a calcium-filled meal.


Pasta bake is a family favourite and it’s made even better with over 2 serves of dairy to improve bone health. Enjoy this easy dinner as a part of the challenge to consume your daily recommended dairy intake.


Get the Healthy Bones Action Qeek toolkit to start making great choices about your bone health

2. Exercise

It’s no secret that exercise has a significantly positive effect on our health and that’s why its the second simple action to improve bone health. Weight bearing exercise in particular, is extremely important to build and maintain bone strength and density. Activities such as walking, yoga, tennis, dancing and tai chi are just a few fun examples that you can partake in.

The key is to find something you love and stick to it. Play a game of golf with friends, take up a dancing class or do sunrise yoga and enjoy the many benefits that exercise has no only on our body, but on our mind.

3. Vitamin D

Natural sunshine is a great source of Vitamin D – which allows our bones to absorb the calcium we consume. Be sure to follow sun safety guidelines which are different for all, depending on your skin type and the current climate conditions.


Get the Healthy Bones Action Week Toolkit to start making smart choices about your bone health


Join the Challenge to get your Fit, Fab & 50 Toolkit to start planning and setting goals toward having healthy bones for life! Take on the 3 actions to improve bone health and don’t forget to get everyone in the community involved!

*DISCLAIMER: The Dairy Kitchen is a contributing recipe Partner at This feature includes a mix of content sourced from The Dairy Kitchen and our own opinions. Find out more about The Dairy Kitchen and the Healthy Bones campaign.

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