Dairy foods are an excellent source of calcium, and supply protein, riboflavin and vitamin B12 as well. Calcium can also be obtained from fortified non–dairy sources, such as soy milk. Although dairy foods are an important part of a healthy diet they are also a source of fat (especially saturated fat) and should be eaten in moderation. Most people should choose reduced fat versions of dairy foods; for children aged under 5 however, low fat diets are unsuitable as they do not provide enough energy for growth and development.
How much should I eat?
Men should eat 2–4 serves of these foods each day, and women 2–3 serves.
One serve of these foods is equivalent to:
- 1 cup (250 mL) fresh, long life or reconstituted milk
- 1 cup (250mL) soy milk
- ½ cup (125 mL) evaporated milk
- 2 slices (40g) cheese
- 1 small carton (200g) yoghurt
- 1 cup (250mL) custard
These amounts supply between 375–730 kilojoules (except custard, 1100 kilojoules).