How much milk should I drink per day?
Experts from the Institute of Nutrition provide recommendations for milk and dairy products for each group. These recommendations aim to improve calcium deficiency and provide guidance on the appropriate use of milk and dairy products.
Children: - 3-5 years old: Should use 4 units of milk and dairy products every day. Equivalent to 15g of cheese (one piece of cheese) + 100ml of yogurt (one box of yogurt) + 200ml of liquid milk (2 small glasses of milk). - 6-7 years old: Should use 4.5 units of milk and dairy products every day. Equivalent to 15g of cheese (one piece of cheese) + 100ml of yogurt (one box of yogurt) + 250ml of liquid milk (2.5 small glasses of milk). - 8-9 years old: Should consume 5 servings of milk and dairy products per day. Equivalent to 30g cheese (2 pieces of cheese) + 100ml yogurt (one box of yogurt) + 200ml liquid milk (2 small glasses of milk). - 10-19 years old: Should use 6 servings of milk and milk products every day. Equivalent to 30g cheese (2 pieces of cheese) + 200ml yogurt (2 boxes of yogurt) + 200ml liquid milk (2 small glasses of milk). |  |
Adults: - People aged 20-49: Should consume 3 servings of milk and dairy products per day. This is equivalent to 15g of cheese (a piece of cheese) + 100ml of yogurt (a box of yogurt) + 100ml of liquid milk (a small glass of milk). - People aged 50-69: Should consume 3.5 servings of milk and dairy products per day. Equivalent to 15g of cheese (one piece of cheese) + 100ml of yogurt (one box of yogurt) + 150ml of liquid milk (1.5 small glasses of milk). - People over 70 years old: Should consume 4 servings of milk and dairy products per day. Equivalent to 30g of cheese (2 pieces of cheese) + 100ml of yogurt (one box of yogurt) + 100ml of liquid milk (one small glass of milk). |  |
Recommendations for the use of milk and dairy products for pregnant women and nursing mothers - Pregnant women: Should consume 6 servings of milk and dairy products per day. Equivalent to 30g cheese (2 pieces of cheese) + 200ml yogurt (2 boxes of yogurt) + 200ml liquid milk (2 small glasses of milk). - Breastfeeding mothers: Should consume 6.5 servings of milk and dairy products per day. Equivalent to 30g of cheese (2 pieces of cheese) + 200ml of yogurt (2 boxes of yogurt) + 250ml of liquid milk (2.5 small glasses of milk). |  |
Note on choosing milk and dairy products
Children:
- Children need to be exclusively breastfed from birth until they are 6 months old, then receive appropriate complementary foods combined with breastfeeding until 2 years of age or longer.
- If children are at risk of being overweight or obese, they should choose low-fat or skimmed milk and dairy products.
- Children over 6 months old can use yogurt. When starting to feed children, practice eating from little to much.
- Yogurt is very good for children with prolonged diarrhea or constipation.
- Children over 6 months can eat cheese directly or add it to powder or porridge.
- Children over 2 years old can eat directly, eat with bread or prepare the following dishes: Cheese milk cake, cheese mushroom soup, cheese meat stuffed tofu.
Adults (>19 years old):
- Choose low-fat or skim milk. People who are lactose intolerant can gradually increase their milk intake or replace 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. The sugar-free type is especially suitable for diseases that require sugar restriction such as diabetes.
According to VNE
| RELATED NEWS |
|---|