How much milk should you drink each day?
Experts from the National Institute of Nutrition have provided recommended levels of milk and dairy products for each group. These recommendations aim to improve calcium deficiency and guide the rational consumption of milk and dairy products.
Children: - Children aged 3-5 years: They should consume 4 servings of milk and dairy products daily. This is equivalent to 15g of cheese (one slice of cheese) + 100ml of yogurt (one container of yogurt) + 200ml of liquid milk (two small glasses of milk). - Children aged 6-7 years: They should consume 4.5 servings of milk and dairy products daily. This is equivalent to 15g of cheese (one slice of cheese) + 100ml of yogurt (one container of yogurt) + 250ml of liquid milk (2.5 small glasses of milk). - For children aged 8-9 years: They should consume 5 servings of milk and dairy products daily. This is equivalent to 30g of cheese (2 slices of cheese) + 100ml of yogurt (one container of yogurt) + 200ml of liquid milk (2 small glasses of milk). - Ages 10-19: Consume 6 servings of milk and dairy products daily. This is equivalent to 30g of cheese (2 slices of cheese) + 200ml of yogurt (2 containers of yogurt) + 200ml of liquid milk (2 small glasses of milk). |  |
Adults: - For individuals aged 20-49: It is recommended to consume 3 servings of dairy products daily. This is equivalent to 15g of cheese (one slice of cheese) + 100ml of yogurt (one container of yogurt) + 100ml of liquid milk (one small glass of milk). - For people aged 50-69: They should consume 3.5 servings of milk and dairy products daily. This is equivalent to 15g of cheese (one slice of cheese) + 100ml of yogurt (one container of yogurt) + 150ml of liquid milk (1.5 small glasses of milk). - For people over 70 years old: They should consume 4 servings of milk and dairy products daily. This is equivalent to 30g of cheese (2 slices of cheese) + 100ml of yogurt (one container of yogurt) + 100ml of liquid milk (one small glass of milk). |  |
Recommendations for the consumption of milk and dairy products for pregnant women and breastfeeding mothers. - Pregnant women: They should consume 6 servings of milk and dairy products daily. This is equivalent to 30g of cheese (2 slices of cheese) + 200ml of yogurt (2 containers of yogurt) + 200ml of liquid milk (2 small glasses of milk). - Breastfeeding mothers: Consume 6.5 servings of milk and dairy products daily. This is equivalent to 30g of cheese (2 slices of cheese) + 200ml of yogurt (2 containers of yogurt) + 250ml of liquid milk (2.5 small glasses of milk). |  |
Pay attention to your choice of milk and dairy products.
Children:
- Children should be exclusively breastfed from birth until they are 6 months old, then given appropriate complementary foods in combination with breastfeeding until 2 years of age or longer.
- If children are at risk of being overweight or obese, choose milk and dairy products that are low in fat or have been skimmed.
- Children over 6 months old can consume yogurt. When introducing yogurt to children, start with small amounts and gradually increase the quantity.
Yogurt is very good for children with prolonged diarrhea or constipation.
- Children over 6 months old can consume cheese directly or add it to their porridge or gruel.
- Children over 2 years old can eat it directly, with bread, or use it in the following dishes: Cheesecake, mushroom and cheese soup, tofu stuffed with meat and cheese.
Adults (>19 years old):
- Choose low-fat or skim milk. People with lactose intolerance can gradually increase their milk intake or substitute it with yogurt and cheese.
Yogurt is very good for adults, especially those who are lactose intolerant.
- Cheese is very good for adults, especially those who are lactose intolerant. Sugar-free varieties are particularly suitable for people with conditions requiring sugar restriction, such as diabetes.
According to VNE
