Our First Food
Milk is our initial and exclusive form of food in the first stages of our human life, providing a vital source of nutrients for the proper development and maintenance of a healthy, strong body!
It is a complete food that benefits people of all ages and is considered a staple, even essential, for children and older adults because of its rich nutritional value, which comes from the wide range of nutrients it contains.
Everyday Life
Milk contains a wide variety of ingredients, including proteins, carbohydrates, fats, minerals and vitamins, in high concentration and readily absorbed by the body. Dairy products provide around 70% to 80% of the recommended daily intake of calcium.
Dairy products are a major source of nutrients, such as calcium, iodine and phosphorus. These nutrients support the body’s healthy development and help build strong, healthy bones. They also contribute to achieving maximum bone mass, helping to prevent osteoporosis and osteopenia later in life.
How many servings of dairy do we need each day?
Daily consumption of two to three servings of dairy products is recommended as part of a balanced diet.
Consuming at least three servings a day appears to help with both the prevention and management of obesity. Moreover, taking in dairy products in these amounts fully meets the body’s calcium requirements, offering a double benefit for overall health.
- Toddlers 1 – 3 years old: 2 portions
- Children 4 – 8 years old: 3 portions
- Children and Teenagers 9 – 18 years old: 4 portions
- Adults 19– 50 years old: 3 portions
- Older Adults > 50 years old and menopausal women: 4 portions
- Pregnant and Breastfeeding Women: 3 portions
What counts as 1 serving of dairy
- 1 glass of milk (250ml)
- 150g (1 small pot) Yoghurt
- 40g (2 slices) of gouda, edam, kefalotyri cheese
- 70g (2 ½ pieces) of feta cheese
References
- British Dietetic Association (2013) Food Fact Sheet. Osteoporosis https://ww- w.bda.uk.com/foodfacts/osteoporosis
- Wang H, Troy LM, Rogers GT, Fox CS, McKeown NM, Meigs JB, Jacques PF (2014). Longitudinal association between dairy consumption and changes in body weight and waist circumference: the Framingham Heart Study. Int J Obes (Lond). 2014 Feb;38(2):299-305.
- Chen M, Pan A, Malik VS, Hu FB(2012).Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Oct;96(4):735-47.
- Abargouei AS et al. (2012) Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes (Lond) 2012;36:1485-93.
- Kratz M et al(2013). The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. Eur J Nutr 2013;52:1-24.
- Benatar JR et al. (2013). Effects of high and low-fat dairy food on cardio-metabolic risk factors: a meta-analysis of randomized studies. PLoS One 2013;8:e76480.
