Dairy foods include milk, yogurt, cheese, and fortified soy milk. It does not include milk derivatives such as sour cream, cream, and butter.
How much dairy do I need?
Your adequate dairy consumption has to do with your age, sex, height, weight, and activity level, and also whether you are pregnant or breastfeeding. In general, smaller kids require 2,5 cups or equivalents of dairy, and older kids and adults require 3 cups of dairy on a daily basis. One equivalent means:
- 1 cup (240 ml) of milk, yogurt, or soy milk
- 30-40 grams of cheese
Nutrition facts
Dairy foods provide nutrients such as
- calcium,
- potassium,
- phosphosus,
- riboflavin (Vit. B2)
- vitamins A, D, sometimes B12,
- zinc,
- choline,
- magnesium,
- selenium,
All the above are vital for the health and maintenance of the body. Choosing dairy foods low in fat is a great choice to cover your daily needs in calcium, magnesium and protein without surpassing your ideal intake of saturated fat, commonly found in animal products.