Milk, yoghurt and cheese

Milk, yoghurt and cheese provide calcium needed for healthy bones and teeth. Calcium is important during the teenage growth spurt and also for older adults.

How many servings should I have every day?

Choose three servings each day. Choose 5 if aged between 9 and 18 years.   

What types of foods should I eat? 

Foods on this shelf, especially full-fat cheese, can be high in saturated fat - so choose lower fat cheese regularly. When choosing foods from this shelf have milk and yogurt more often than cheese. If the family prefer skimmed milk, remember it is not suitable for children under five. Low fat milk is not suitable for children under two. If dairy products have to be avoided, have calcium and vitamin D enriched soya products. Vitamin D helps you absorb calcium better. The Irish diet is low in vitamin D – talk to your pharmacist or doctor about taking a supplement.

What is a serving?

The actual portion that you eat may be bigger or smaller than the servings listed in the Food Pyramid. For example 100ml of milk would count as 1/2 a serving. 

One serving is

  • 1 glass (200ml) milk
  • 1 carton (125g) yogurt
  • 1 bottle (200ml) yogurt drink
  • 2 thumbs (25g) hard or semi-hard cheese such as cheddar or edam
  • 2 thumbs (25g) soft cheese such as brie or camembert