Frederic Melton
Dairy products such as milk, yogurt, and cheese are essential sources of calcium, protein, phosphorus, vitamins, and other nutrients. The recommended daily intake of these foods varies depending on age, sex, weight, and physical activity levels. Generally, adults are advised to consume two to three servings of fat-free or low-fat dairy products daily, while children and teenagers may require slightly fewer servings. This recommendation aims to promote bone health and ensure adequate nutrient intake, particularly calcium, vitamin D, and potassium.
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Dairy intake recommendations for adults
Dairy products like milk, cheese, and yoghurt are a good source of calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc. They also provide potassium, which helps maintain healthy blood pressure. The recommended dairy intake varies depending on age, sex, height, weight, and physical activity level. For instance, women over 51 years need 4 servings per day due to their high calcium requirements.
The American Heart Association recommends that adults consume two to three servings of fat-free or low-fat dairy products daily. This includes milk, yoghurt, and cheese. For children, the recommended amount is two to two and a half servings per day, while teenagers and older adults should aim for three servings each day. These recommendations are in place to ensure adequate calcium intake, which is essential for bone health.
The 2020 Dietary Guidelines for Americans suggest three daily servings of low-fat or fat-free dairy for everyone aged nine and above. This recommendation is supported by the U.S. Dairy, which also encourages three daily servings of milk, cheese, or yoghurt to meet essential nutrient needs.
It's important to note that full-fat dairy products like cheese, yoghurt, and ice cream can be high in saturated fats, which can increase the risk of heart disease. Therefore, it is generally recommended to opt for low-fat or fat-free alternatives. Fortified soy milk and yoghurt are also considered part of the Dairy Group and can be good alternatives for those who do not consume dairy products.
There are many ways to include dairy in your diet. For example, you can enjoy a yoghurt as a snack, add grated cheese to your meals, or make a smoothie with milk and frozen fruit.
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Dairy intake recommendations for children
Dairy products such as milk, yoghurt, and cheese are important sources of nutrition for children. The recommended daily intake of dairy varies depending on a child's age, sex, height, weight, and physical activity level. It is also important to note that breastfeeding mothers can include cow's milk in their child's diet by adding it to cereal or offering it as a drink.
For toddlers, it is recommended to offer milk, cheese, or yoghurt about three times a day. This can include full-fat milk until the toddler is at least two years old, after which low-fat or semi-skimmed milk can be introduced. A serving of milk for a toddler is typically 100ml to 120ml, offered in a cup, glass, or mug. Small pots of plain or natural fromage frais (47g) can also be offered with meals or as snacks.
For children aged 2 to 3 years old, it is recommended to include two servings of dairy per day. This can include low-fat milk, as well as yoghurt and cheese. Children aged 4 to 8 years old should aim for two and a half servings of dairy per day. These servings can include a variety of dairy products such as milk, yoghurt, cheese, lactose-free milk, and fortified soy milk.
The recommended daily intake of three servings of dairy for those aged 9 and above also applies to teenagers and older adolescents. This can include low-fat or fat-free milk, yoghurt, and cheese. It is important to note that dairy intake contributes to bone health, especially during the adolescent years when bone mass is being built.
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Dairy intake recommendations for teenagers
Dairy products like milk, yoghurt and cheese are important sources of calcium, protein, vitamins and other essential nutrients for teenagers.
According to the American Heart Association, teenagers should consume three servings of fat-free or low-fat dairy products daily. This is in line with the 2020 Dietary Guidelines for Americans, which recommend three daily servings of dairy for everyone aged nine and up. Similarly, the Australian Dietary Guidelines recommend 3.5 servings of dairy for teenagers every day.
A serving is typically considered to be 250ml (one cup) of milk, 200g (3/4 cup) of yoghurt, or 40g (two slices) of cheese. These recommendations are in place to ensure teenagers meet their calcium requirements, which are around 1,300 milligrams per day. Calcium is essential for bone health, especially during adolescence.
In addition to calcium, dairy foods provide a natural source of nine other essential nutrients, including potassium, phosphorus, magnesium, carbohydrates, protein, vitamin A, riboflavin, vitamin B12 and zinc. These nutrients support healthy blood and immune systems, eyesight, muscle and nerve function, healthy skin, and energy.
It is important to note that dairy intake is just one aspect of a healthy diet for teenagers. A well-rounded approach to nutrition should also include whole grains, lean meats, poultry, fish, beans, tofu, eggs, nuts, and seeds. Regular physical activity, at least 60 minutes per day, is also crucial for maintaining overall health and reducing the risk of chronic diseases.
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Dairy intake recommendations for older adults
Dairy products are an important source of nutrients for people of all ages. They are especially beneficial for older adults as they help maintain bone health and prevent osteoporosis. Milk, cheese, and yogurt are nutrient-dense sources of protein, calcium, and energy.
The recommended daily intake of dairy for older adults varies depending on the source. According to the American Heart Association, adults should consume two to three servings of fat-free or low-fat dairy products daily. This includes milk, yogurt, and cheese. For older adults specifically, this recommendation is three servings per day. Similarly, the 2020 Dietary Guidelines for Americans recommend three servings of low-fat or fat-free dairy for everyone aged nine and above.
Fortified soy milk and yogurt are also recommended as alternatives, especially for those who do not consume dairy. These products are included in the Dairy Group due to their similar nutritional content to dairy milk and yogurt. However, other plant-based "milks," such as almond, rice, coconut, oat, and hemp milk, are not considered part of the Dairy Group as their nutritional content differs significantly.
To meet the recommended daily intake of dairy, older adults can include a variety of dairy products in their diet. This could include having yogurt as a snack, enjoying string cheese with nuts and grapes, adding grated cheese to salads or soups, or making a smoothie with yogurt, milk, and fruit.
In addition to dairy, older adults should also focus on consuming other nutrient-rich foods. Seafood, beans, peas, lentils, fruits, and vegetables are all recommended as part of a healthy diet for older adults. It is also suggested that older adults pay attention to their vitamin B12 intake, as the body's ability to absorb this vitamin decreases with age. Fortified foods or supplements may be recommended to ensure adequate vitamin B12 levels.
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Nutritional value of milk, yogurt, and cheese
Milk, yogurt, and cheese are dairy products that offer a variety of health benefits. According to the American Heart Association, it is recommended that adults consume two to three servings of fat-free or low-fat dairy products daily, while children should consume two to two and a half servings per day. For teenagers and older adults, three servings are advised each day. These recommendations reflect the importance of dairy in our diets and the need to maintain a balanced and nutritious intake.
Milk is highly nutritious and provides almost every nutrient needed by the human body. It is particularly rich in vitamin B12, calcium, riboflavin (vitamin B2), and phosphorus. The calcium in milk is easily absorbed and plays a vital role in building strong bones and preventing osteoporosis. Pasteurization and homogenization processes slightly affect milk's nutritional value and increase its shelf life, taste, and colour.
Yogurt, a popular dairy product made through the bacterial fermentation of milk, is also packed with nutrients. It is an excellent source of calcium, providing nearly half of the recommended daily intake in just one cup. Yogurt contains B vitamins, including vitamin B12 and riboflavin, which contribute to heart health and neural tube development. Additionally, yogurt provides essential minerals like phosphorus, magnesium, and potassium, which are involved in regulating blood pressure, metabolism, and bone health. Plain, unsweetened yogurt with probiotics offers maximum health benefits.
Cheese, derived from milk, is a good source of calcium and protein, both essential for strong bones and muscles. It contains whey protein, which is commonly found in muscle-building supplements. Cheese also provides vitamins A, D, K, and zinc, all of which contribute to bone health. The dairy fats in cheese contain conjugated linoleic acid (CLA), which may help reduce inflammation and lower the risk of heart disease and obesity. Additionally, cheese is a source of glutathione, an antioxidant that supports brain health and healthy blood vessels. However, it is important to consume cheese in moderation due to its high saturated fat and sodium content.
In summary, milk, yogurt, and cheese are nutrient-dense foods that offer a wide range of health benefits. They are excellent sources of calcium, protein, and various vitamins and minerals. While they contribute to bone health, heart health, and weight management, it is important to choose plain and low-fat options and consume them as part of a balanced diet.
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Frequently asked questions
The American Heart Association recommends two to three servings of fat-free or low-fat dairy products daily for adults.
The recommended number of servings of dairy for children is two to two and a half servings per day.
Teenagers should have three servings of dairy per day.
Older adults should have three servings of dairy per day.
