The chart below shows that as a food group, dairy is a great source of calcium. Sardines and other fish with edible bones are also a great source of calcium. Vitamin D, calcium and regular load bearing exercises work together to help maintain good bone health. There is more to dairy than just calcium though! Dairy also contains a number of other beneficial nutrients, such as; protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc.
Some ways to incorporate dairy into your day:
A low fat latte
A Small tub of yoghurt
A Glass of milk
A Slice of cheese in a sandwich
Milk on cereal for breakfast
How many serves of milk do I need each day?
Women 19 to 50yrs = 2 ½ serves
Women 51yrs plus = 4 serves
Pregnant or Lactating women = 2 ½ serves
Men 19 to 70yrs = 2 ½ serves
Men 70yrs plus = 3 ½ serves
Infants 1 to 3yrs = 1 to 1 ½ serves
Girls 4 to 8yrs = 1 ½ serves
Girls 9 to 11yrs = 3 serves
Girls 12 to 18yrs = 3 ½ serves
Boys 4 to 8yrs = 2 serves
Boys 9 to 11yrs = 2 ½ serves
Boys 12 to 18yrs = 3 ½ serves
What is a serve of Dairy?
- 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
- ½ cup (120ml) evaporated milk
- 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
- ½ cup (120g) ricotta cheese
- ¾ cup (200g) yoghurt
- 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml
Anyone unable to drink or eat milk products due to allergy or malabsorption should talk to their doctor or dietitian about other ways of getting their required calcium intake.
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