Mondays are often about getting back on track.

But when it comes to food and health, “getting back on track” doesn’t need to mean cutting food groups or starting restrictive habits.

This week, ADPF is encouraging a simpler approach: add dairy.

Dairy is one of Australia’s most nutrient-dense food groups, delivering 10 essential nutrients in everyday foods like milk, yoghurt and cheese.

These nutrients – including calcium and high-quality protein – play a critical role in supporting bone health, muscle strength and healthy ageing.

Yet dairy remains one of the most under-consumed food groups in the country. Only 10 per cent of adults meet recommended dairy intakes, and more than half of Australians don’t meet daily calcium needs.

Inadequate intake of key nutrients increases the risk of poor bone health, fractures and loss of independence later in life, outcomes that place growing pressure on individuals, families and our healthcare system.

Small habits that make a difference

The evidence shows that adding dairy works. In aged care, increasing dairy intake by just 1.5 serves per day has been shown to significantly reduce falls and fractures, while improving calcium and protein intake.

But supporting better nutrition doesn’t need to be complicated. Adding dairy can be as simple as:

• real milk in tea of coffee
• yoghurt with fruit or cereal
• cheese in your sandwiches

Small, realistic habits that fit into everyday routines and support health across the lifespan.

We’ll continue sharing why dairy matters, how simple additions can deliver real benefits, and why nutrition policy must reflect the science.

Because starting the week off right sometimes means adding the basics back in.