The Consumer Education Project of Milk SA

What are the dietary recommendations for the intake of milk, yoghurt, maas and cheese?

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The South African food-based dietary guidelines (FBDGs) recommend that everyone older than 4 years should have milk, maas or yoghurt every day. Ideally, a healthy, balanced diet should contain 3 servings of dairy to ensure an intake of 1000 mg calcium/day.

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The South African food-based dietary guidelines recommend that everyone older than 4 years should have milk, maas or yoghurt every day. Everyone in the family should therefore aim to have three servings of dairy a day as part of a healthy, balanced diet. It’s easy to remember: 3-A-DAY.

People older than 19 years should generally take in 1000 mg of calcium per day (although the exact requirements may vary based on age and life stage). One serving of dairy provides approximately 300 mg of calcium. Therefore, three servings of dairy a day will provide close to 90% of the required amount of calcium needed daily. You can choose from several dairy products for the recommended three servings: milk, flavoured milk, long-life milk, cheese, yoghurt, drinking yoghurt and amasi are all good options. One glass of milk (250 ml), two small tubs of yoghurt (200 ml), 200 ml amasi, or two slices of cheese (40 g) all equal one serving of dairy.

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