Are you curious about how much dairy per day you should be consuming? First, you should know what dairy includes. Dairy is a food category that refers to milk obtained from mammals - and foods made from it, like yogurt, cheese, ice cream, etc.
Experts say that unless you're lactose intolerant, dairy consumption is crucial for bones, teeth, and health. The recommended amount is 3 servings for adults and 2-2.5 servings for children. (1 serving is equivalent to 1 cup (8oz) of milk, 1 pot (6oz) of yogurt, 1 tbsp of butter, 1 block (1.5-2 oz) of cheese, and 1 scoop of ice cream.)
Understanding how much dairy to have will help you plan your diet. Plus, if you're lactose intolerant, you'll know how to compensate for the lost nutrients. Keep reading to find out about the daily recommended dairy consumption - and essential considerations if you're lactose intolerant.
Key Takeaways
- Daily consumption of healthy dairy products is essential for a balanced diet.
- People with lactose intolerance and other digestive problems must avoid dairy.
- It is possible to get sufficient nutrients from other non-dairy products.
Nutritional Benefits of Dairy
Why do doctors and nutritionists recommend having dairy - even though many recent studies have associated dairy with health issues? That’s because milk and milk products are a rich source of various micronutrients and macronutrients.
Check out the nutrients in dairy - and why it should be part of your diet.
Key Nutrients in Dairy Products
Here’s a quick look at the nutrient profile of dairy products:
1. Calcium
When it comes to dairy, the first thing that comes to mind is calcium. It is essential in helping strengthen bones and teeth. It reduces the chances of joint problems, osteoporosis, and more. It is also associated with low insulin resistance and blood glucose control.
2. Vitamin D
Another reason dairy is crucial for bone strength is by providing vitamin D. This vitamin is produced in the body when you get enough sun exposure. It also plays a crucial role in supporting your immune function and lowers the risk of autoimmune diseases.
3. Protein
Dairy is loaded with whey and casein, two important sources of protein. So it is a good addition to the diet of adults and kids. Milk protein is popularly used in supplements, too. Moreover, dairy protein is loaded with amino acids that help repair body tissues.
4. Other Nutrients
Other nutrients that are naturally present in dairy include the following -
- Phosphorus - Great for cell membranes, bones, teeth, enzyme activation, etc.
- Potassium - Needed for cell activation, fluid balance, blood pressure stability, etc.
- Saturated fat - Helpful for brain health, heart health, cell membrane, etc.
- Vitamin A - White blood cell production and stimulation, cell maintenance, etc.
- B Vitamins - Improves hair and nails, boosts heart health, forms RBCs, etc.
- Carbohydrate - Source of energy for the body, maintains bodily functions.
- Probiotics - Maintains gut health and healthy bacteria, enhances overall health.
In addition, fortified milk and milk products are also available. These dairy products are formulated with additional nutrients.
Importance of Dairy in a Balanced Diet
Dairy has been a part of the diet of humans since the time of animal domestication. And despite the recent decline in the demand for dairy, this food group is still an essential part of a balanced diet.
By adding a range of nutrients to your diet, dairy provides various health benefits, according to Medical New Today. They are as follows:
- Stronger bones and lower risks of fractures, joint pain, osteoporosis
- Stronger teeth, hair, and nails
- Better control over weight management and lower chances of obesity
- Better body composition, with lower body fat and more lean muscle
- Reduced risk of type-II diabetes
- Improved cardiovascular health
- Healthy nerves, cell membranes, vision, and overall health
- Healthy blood pressure level
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Recommended Daily Intake of Dairy
According to USDA and recent studies, the recommended quantity of daily dairy intake should range between 2 and 3 servings. The quantity or volume of a serving of dairy may vary based on the product.
For instance, a serving of milk is 1 cup (8 oz), while that of ice cream is 2/3rd of a 6oz cup. The recommendation for dairy consumption changes on the basis of the consumer’s age.
Recommendations by Age Group
The daily recommendations for dairy consumption, on the basis of age, are as follows:
| Age Group | Dairy Quantity |
|---|---|
| 2 - 3 years | 2 servings |
| 3 - 8 years | 2.5 servings |
| 9+ years | 3 servings |
Source: Health.gov
Breastfeeding infants do not need a separate dose of dairy. After 6 months, you can gradually introduce a child to regular-fat dairy products like milk and yogurt.
It's been suggested that their milk intake should also increase as people age. In US standards, the recommendations are 4-4.5 servings for people aged 50 or above, depending on gender.
Differences in Recommendations for Men and Women
The Dietary Guidelines of America recommends the same amount of dairy for men and women. But you should remember that for women aged 19-50 years, especially pregnant and nursing women, calcium consumption is mandatory.
As women age, the risk of calcium deficiency rises. So women must start taking the recommended quantity of dairy from the early years of adulthood. By the age of 50, they should have about 4.5 servings. Meanwhile, men above 70 should have 4 servings.
Serving Sizes of Dairy Products
Now you have an idea of the recommended dairy servings. So it’s time to decode how to measure a “serving” for various dairy products. Here are a few examples that will help you understand:
Examples of Dairy Servings
The serving size of different dairy products usually varies from one another. Here are the common serving sizes of a few popular dairy products:
| Dairy Product | 1 Serving Equals |
|---|---|
| Milk | 1 cup of 8 oz quantity |
| Yogurt | 1 pot of 6 oz quantity |
| Natural Cheese | 1.5 oz |
| Processed Cheese | 2 oz |
| Butter | 1 tbsp, i.e. 0.5 oz |
| Ice Cream | ⅔ pot of 6 oz or 1 scoop, i.e. 4 oz |
Calculating Serving Sizes of Dairy Products
Now, let’s take the above examples and calculate the total recommended quantity of each:
| Dairy Product | Toddlers | Children | Adults |
|---|---|---|---|
| Milk | 2 cups or 16 oz | 2.5 cups or 20 oz | 3 cups or 24 oz |
| Yogurt | 2 pots or 12 oz | 2.5 pots or 15 oz | 3 pots or 18 oz |
| Natural Cheese | 3 oz | 3.75 oz | 4.5 oz |
| Processed Cheese | 4 oz | 5 oz | 6 oz |
| Butter | 2 tbsp or 1 oz | 2.5 tbsp or 1.25 oz | 3 tbsp or 1.5 oz |
| Ice Cream | 2 scoops or 8 oz | 2.5 scoops or 10 oz | 3 scoops or 12 oz |
Related: The Ultimate Guide On How to Go Dairy and Gluten Free
Considerations for Individuals with Lactose Intolerance
Did you know that around 68% of the world's population suffers from lactose intolerance?It means they cannot digest the lactose content in milk or milk products. And the best way to manage the symptoms of this condition is by quitting dairy.
Definition and Symptoms of Lactose Intolerance
Many people are unable to process dairy because of lactose intolerance. Your body may fail to produce the lactase enzyme to process lactose, the sugar found in milk. The undigested lactose particles cause discomfort.
The common symptoms of lactose intolerance are:
- Diarrhea
- Nausea and vomiting
- Stomach pain and cramping
- Stomach gurgling
- Bloating, gas, and flatulence
Source: Clevelandclinic
You should not confuse it with other dairy-related problems, though. You may fail to digest dairy as a whole and face digestive issues, diarrhea, gas, stomach pain, and bloating almost right after having dairy. These indicate that you are allergic.
Apart from lactose intolerance and dairy allergy, too much dairy can cause health issues like Type I diabetes, Alzheimer's disease, heart disease, and more. Many people experience acne breakouts due to dairy. Some experts associate dairy with cancer, too.
Need help with adding more variety to your lactose-free diet? Then, take advantage of Cook Unity’s dairy-free meal delivery service anytime! Enjoy nutritious recipes, free of any dairy, crafted thoughtfully by reputable chefs in your area!
Alternatives to Dairy Products
If you are lactose intolerant or have any other dairy-induced health problem, you can start by replacing milk with the following plant-based alternatives:
- Soy milk
- Almond milk
- Oat milk
- Coconut milk
- Rice milk
- Hemp milk
- Cashew milk
- Pea milk
You will also find yogurt, butter, cheese, and frozen desserts made of soy, almond, oats, coconut, rice, hemp, cashew, pea, etc.
Strategies for Incorporating Dairy into the Diet
Now you know what quantity of dairy you can incorporate into your diet. But it is important to plan your meals properly with the right dairy products in the right proportions.
In theory, 3 scoops of ice cream or 3 tbsp of butter should meet your daily dairy needs - but they’ll also load you up on fat and sugar.
While incorporating dairy into your diet, consider the nutrients and other toxic ingredients, like fat and sugar. Make healthier choices with yogurt and milk while also incorporating smaller amounts of natural cheese, butter, and ghee.
The good news is that many other food groups also provide micronutrients and macronutrients. You can incorporate the following into your diet:
- Meat (e.g., pork, beef, lamb)
- Poultry (e.g., chicken, turkey)
- Seafood (e.g., salmon, trout, tuna)
- Eggs
- Veggies and Fruits
- Legumes and pulses
- Seeds and nuts
- Fortified foods (e.g., cereals, cooking oil)
These are also essential additions to a dairy-free diet for people who are lactose intolerant. You can also replace dairy with plant-based alternatives, as listed above.
For others, the price of dairy products is also a crucial consideration. Here’s an old but relevant tweet by CNN anchor Brianna Keilar that talks about the price rise of milk due to inflation. In fact, the prices have almost doubled in 2023.
So, having a balanced meal, preferably with the guidance of doctors and nutritionists, will help you add dairy to your diet and meet your nutritional needs without breaking the bank.
Related: How Long Does Dairy Stay in Your System?
How Much Dairy per Day Is Good for You? FAQs
Q: How much dairy per day for adults is recommended?
A: Anyone above 9 years of age, including adults and seniors, should consume 3 servings of dairy products every day. The quantity of the serving size varies from dairy product to another. For instance, one serving means an 8 oz cup of milk or a 6 oz pot of yogurt.
Q: How much dairy per day for a child is ideal?
A: The dairy requirement for children changes with their age. Children of 2-3 years need 2 servings, while those aged 3-8 years should have 2.5 servings of dairy a day. Children of 9 years and above need three servings. A serving for dairy products can mean one cup of milk or yogurt, a tablespoon of butter, a 1.5-2 oz block of cheese, etc.
Q: How much dairy per day is too much?
A: It is important not to cross the recommended amount of dairy, which is 2-2.5 servings for children and 3 servings for adults per day. Taking too much milk can lead to digestive issues, skin problems, weight gain, and more. Dairy is also associated with some forms of cancer.
Q: Give an example of what counts as a serving of dairy?
A: For various dairy products, one serving denotes a different quantity. Let’s take milk as an example. One serving of it means a cup of milk, measuring 8 oz. On the other hand, if you consider butter or ghee, one serving refers to a tablespoon of the dairy-based fat.
Q: What are the top 5 healthiest dairy products?
A: The most commonly consumed dairy product is milk, with cow milk being the most popular. It is rich in nutrients that are essential for us. Yogurt, cheese, butter, and cream follow it closely as the top healthiest dairy products with excellent taste and health benefits.
Q: What are two nutrients found in dairy products?
A: The most important nutrient found in dairy products is calcium, a mineral that strengthens our bones and teeth and helps carry out other functions. Dairy also contains other nutrients, one of the most important being vitamin B12 that keeps our blood and nerve cells healthy and helps with DNA production.
Q: What happens if you eat too much dairy?
A: Too much dairy consumption can lead to digestive distress, and you may experience symptoms like nausea, diarrhea, and stomach pain. Having too much dairy too quickly can also make you vomit. Many people experience acne and other skin problems from cow’s milk.
Related: Does Dairy Cause Acne: Truth or Myth?
Plan Your Dairy Intake Wisely
Dairy is essential for people of all age groups. But it can also cause digestive problems and other health issues. Plus, it’s not at all recommended for people who are lactose intolerant. So consider your needs and preferences - and take a dietician’s help for a balanced diet.
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