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The quantity of Milk and Alternatives that you should consume every day depends on your age. Here they are. Children aged 2 to 8 years: 2 servings a day. Teens aged 9 to 18 years: 3 to 4 servings a day. Adults aged 19 to 50 years: 2 servings a day. Adults aged 51 years and up: 3 servings a day.
To reach the recommended number of daily servings, adding a little milk to your coffee is not enough. According to Canada's Food Guide, 1 serving equals 250 mL (1 cup) of milk or 175 g (¾ cup) of yogurt or 200 mL of yogurt drink or 50 g (1 ½ oz) of firm cheese like Cheddar, Swiss or Gouda. A half cup of Cottage or Ricotta cheese accounts for half a portion.
I'm the parent of a six-year-old girl and an eight-year-old boy. Is two cups of milk per day enough for each of them? Also, how much cheese should I give them on a daily basis?
According to Canada's Food Guide, children between 4 and 8 years of age should consume 2 servings of Milk and Alternatives every day. So 2 cups of milk is enough. However, your children will soon need more! Since the requirement for milk products for children aged 9 to 13 increases to 3 to 4 servings per day, it's not excessive to give your children some additional yogurt or cheese during the day. One serving of cheese corresponds to 50 g (1 ½ oz) and one serving of yogurt is 175 g (¾ cup).
For adults aged 19 to 50, Canada's Food Guide recommends 2 servings of Milk and Alternatives every day and 3 servings for those aged 51 and over. One serving corresponds to 250 mL (1 cup) of milk or 175 g (¾ cup) of yogurt or 50 g (1 ½ oz or the size of 2 erasers) of cheese. Those quantities provide about the same amount of calcium. You can choose whatever you want as long as you eat your recommended daily servings. The idea is to have a variety of foods and to eat or cook them in different ways to avoid monotony and benefit from a variety of nutritious foods.