Three Serves a Day
Three serves of dairy foods a day are recommended based on meeting the calcium needs of most people. Dairy foods can make a significant nutrient contribution to a child's diet for a comparatively small amount of energy intake. Dairy foods are naturally nutrient rich and packed with at least nine other essential nutrients.
In fact, three serves* of dairy gives an average girl aged 9 to 11 years who is moderately active:
- 144 per cent of her recommended dietary intake (RDI) for riboflavin
- 93.5 per cent of her RDI for calcium
- 79 per cent of her RDI for protein
- 59.5 per cent of her RDI for vitamin A
- 57 per cent of her RDI for phosphorus
- 57 per cent of her RDI for zinc
- 34 per cent of her adequate intake (AI) for potassium
- 29 per cent of her RDI for magnesium.
All for an energy cost of around 21 to 23 per cent of her daily energy intake* based on: a 250ml serve of regular milk. a 200g serve of regular, natural yogurt and a 40g serve of cheddar cheese.
(Source: NHMRC, 2006; Proximate Composition of Australia Dairy Foods, 1999).
3 Serves as Part of a Balanced Diet
Below is a sample menu for a day which includes 3 serves of dairy as part of a balanced diet.
Breakfast
- 1/2 cup high fibre cereal with low-fat milk (1/2 cup) and chopped banana
Morning Tea
- Apple
- Two whole-wheat crispbread 'sandwiches' with 1 slice of reduced-fat cheese
- Water
Lunch
- Cheese and salad wholegrain sandwich
- Small handful of sultanas
- Water
After-School Snack
Dinner
- Chicken stir-fry with noodles, peas, broccoli and carrots
- Warm Milo™ made with low-fat milk (1/2 cup)
- Water
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