Three dairy products per day

Dairy products provide calcium which plays a considerable role in bone growth.

It is therefore important to consume the required amount of milk, yoghurt or cheese, especially during childhood, adolescence and senior years.

Calcium is also involved in other vital processes such as muscle contraction and blood clotting.

• Have milk or yogurt for breakfast.
• At lunch and dinner, eat yogurt or cheese.
• Afternoon tea can also be a good opportunity to consume yogurt or a glass of milk.

Some mineral waters, rich in calcium, can be a good source of calcium in case of low consumption of dairy products.

Pressed cheeses (i.e. cheddar) are rich in both calcium and fat. Alternating milk, fresh cheese and other cheeses provides a good balance between calcium intake and fat.

Dairy desserts are not equivalent to yogurt as they contain less milk, so less calcium, and are sweeter and fatter.

Examples of meals for a sufficient calcium intake:

Breakfast

• 3 rusks (baked yeast bread)
• 1 yogurt

Lunch

• 1 serving of meat, potatoes and vegetables
• 1 serving of cooked cheese
• 1 fruit

Collation

• 1 serving of cottage cheese
• 1 milk chocolate bar

Dinner

• 1 serving of fish, pulses
• 1 yogurt

Accompanied with 1.5 litres of mineral water rich in calcium, to drink throughout the day.