Foods from the dairy food group are lacking in the diet of most Australians, and it’s estimated 8 out of 10 Australian adults are missing out on the minimum recommended serves of milk, cheese, yoghurt and/or alternatives (Dairy Australia, 2021).
According to Nutrition Australia (2021), dairy foods are known for their role in bone health, but research over the past decade has demonstrated that consumption of dairy can protect us against heart disease and stroke, can reduce the risk of high blood pressure and some cancers, and may reduce our risk of Type 2 diabetes.
The Australian Dietary Guidelines recommends at least 2.5 serves of dairy or alternatives a day for adults. A serve from of the dairy food group may include:
- A cup (250ml) milk;
- 3/4 of a cup (200ml) of yoghurt;
- Two slices (40g) of cheese;
- ½ a cup of ricotta cheese;
- Alternative: 1 cup of soy, rice or other cereal drink with at least 100mg of added calcium per 100ml;
- Alternative: 100g almonds with skin;
- Alternative: 60g sardines, canned in water;
- Alternative: 100g firm tofu (check the label as calcium levels vary);
Tips to increase your dairy intake:
- Grab a latte on the way to work;
- Have a bowl of fruit and yoghurt for breakfast or after a workout;
- Include cheese in a salad sandwich;
- Instead of sour cream, dollop natural yoghurt on a jacket potato;
- Incorporate milk and yoghurt into a delicious smoothie;
- Grate or shave parmesan or mozzarella cheese on pasta dishes;
- Have a warm glass of milk in the evening;
Replacing some or all of our ‘junk foods’ such as fried potatoes, cakes, muffins, soft drinks, alcoholic drinks, meat pies or biscuits with yoghurt or cheese is not only one way to increase your dairy intake, but it’s also a strategy to a healthier diet!