DIETARY RECOMMENDATIONS
Everyone should aim for three servings of dairy a day as part of a healthy, balanced diet. This will provide an average adult with almost 90% of the calcium they need per day. One glass of milk (250 mL), 2 small tubs of yoghurt (200 mL), 200 mL of maas and 2 slices or 2 tablespoons grated cheese (40 g) equals one serving of dairy.
Although butter and cream are dairy products, they are categorised under the fats group in the South African food-based dietary guidelines rather than as part of the ‘milk, yoghurt and maas’ group. Butter and cream are renowned for their delicious taste, but because of their higher fat and lower calcium content, they should be used sparingly as part of a balanced diet. Cheese also contains more protein and fats than milk, maas or yoghurt, and based on its protein content forms part of the protein food group.
Excluding or limiting dairy products from the diet may compromise intakes of many important nutrients, particularly protein, calcium, potassium and iodine. The decision to exclude any food group from the diet should be taken in consultation with a medical expert, such as a registered dietitian.