Milk & dairy

Dairy foods contain calcium, essential for strong bones and teeth. Milk and other dairy foods are an important source of calcium in the diet, the Australian Guide to Healthy Eating recommends that 2-3 serves of fat reduced dairy be consumed daily. They also provide protein, vitamins A, D and B2. A good calcium intake will help to reduce the risk of osteoporosis.

How much milk should I consume daily?
Australian adults and children should consume 2-3 serves of reduced, low or no fat dairy foods each day (milk, cheese, and/or yoghurt), as they are a primary source of calcium in the diet. One serve of milk = 250ml = 1 cup.

It is recommended that for Australians over 2 years old, reduced-fat varieties of dairy foods (including milk) should be chosen where possible, in the Australian Dietary Guidelines.

My children don’t drink plain milk, can I give them flavoured milk?
It’s not always easy for parents to persuade their children (2 years +) to have the recommended two to three serves of dairy foods such as reduced fat milk they need each day. Plain milk is best, but milk flavourings are helpful for those who don’t like the taste of plain milk.

Is whole milk considered a high fat (and saturated fat) product?
Whole milk contains 2.3 % saturated fat compared with 0.9 %and 0.1 % for reduced and no fat milk, respectively.

Milk is not a high saturated fat per se, but because most of us consume it every day, it has become a significant source of saturated fat in the total diet. So, to reduce the intake of saturated fat from dairy foods, the Heart Foundation recommends that reduced, low or no fat milks be consumed. Fat reduced milks are healthier choices because they contain less saturated fat (per 100g) and are a valuable source of calcium in the diet.

It is recommended that for all Australians over 2 years old, reduced-fat varieties of dairy (including milk) should be chosen where possible. This includes people in the healthy weight range and those who do not have any major medical conditions.

How do I make healthier choices? 
As most of the fat in milk is saturated, you can reduce your saturated fat intake by choosing reduced, low or no fat dairy products or ‘calcium added’ non-dairy foods every day including milk and yoghurt.

If you have a sweet tooth, try reduced, low or no fat custard and desserts. As part of healthy balanced diet, it's alright  to include small portions of cheese (one to two slices or 20–40 grams) up to four times a week. Lower fat cheeses, such as light tasty cheddar, ricotta, cottage and light mozzarella, are healthier choices.

A healthy balanced diet can include a serve of plain ice cream (1½ scoops or
50 grams) up to three times a week. Lower fat plain varieties are healthier choices.

Healthy heart tip
Swap butter for a margarine spread. Just by doing this with your daily toast and sandwiches will remove 2.85 kg of saturated fat from your diet in one year.

Find out more about fats and cholesterol.

Use our recipe finder.