Get your daily dairy dose

By YOU Digital
12 August 2010


Read more about the benefits of drinking milk – and win big

Whether you’re young or old, dairy plays an important role in your diet. Dairy helps to provide our bodies with energy for the day, and the nutrients to function at our best. Three servings of dairy per day is recommended to help supply you with the calcium you need on a daily basis.

How to get your recommended dairy requirements

Aim for three dairy servings per day:

  • 1 cup of milk
  • 1 cup Amasi
  • 2 small tubs of yogurt

You need 1 000 to 1 300mg of calcium per day to build and maintain peak bone mass.

1 serving dairy = 300mg calcium.

1 glass of milk contains:

  • Protein
  • Energy
  • Vitamin B12 & B2
  • Vitamin A
  • Calcium
  • Potassium
  • Magnesium
  • Zinc
  • Phosphorous

Fun facts about dairy:

  • 1 serving of cheese = 5 slices or 2 tablespoons grated cheese.
  • 2 – 3 servings of dairy will provide you with many nutrients to help keep you strong and healthy.
  • You know that dairy foods are number one for bones and teeth – but did you know having enough milk, yogurt and cheese can be good for your heart, blood pressure and weight?
  • Yogurt and Amasi not only feeds you, but also feeds the bacteria in your gut and act as prebiotics to keep your gut bacteria healthy.
  • 20 litres of milk is how much an average cow produces in 1 day.

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