The current Dietary Guidelines for Americans recommend a daily intake of 2-3 servings of dairy for individuals nine years and older, 2½ servings for children ages 4 to 8 years old, and 2 servings for children ages 2 to 3 years old.
Dairy foods like milk, cheese, and yogurt deliver a powerful nutrient package that contributes to a healthy body, providing high-quality protein plus nutrients such as vitamins A and B12, riboflavin, niacin, phosphorus, potassium, pantothenic acid, selenium, iodine, and zinc. Dairy products are also a good source of calcium and vitamin D, which are considered “nutrients of concern” because many U.S. adults don’t get enough of them on a daily basis. Thankfully, dairy products can help you with your daily calcium and vitamin D intake.
Take a look at the chart below…how does your intake of these important nutrients stack up?
| Age/Gender | Calcium Needs/Day | Vitamin D Needs/Day |
| 1–3 | 700 milligrams | 15 mcg (600 IU) |
| 4–8 | 1,000 milligrams | 15 mcg (600 IU) |
| 9–18 | 1,300 milligrams | 15 mcg (600 IU) |
| 19–50 | 1,000 milligrams | 15 mcg (600 IU) |
| 51–70 (men) | 1,000 milligrams | 15 mcg (600 IU) |
| 51–70 (women) | 1,200 milligrams | 15 mcg (600 IU) |
| 71 + | 1,200 milligrams | 20 mcg (800 IU) |
| Pregnant and breastfeeding adults | 1,000 milligrams | 15 mcg (600 IU) |
Health Benefits of Calcium and Vitamin D
Some of the key health benefits connected with an adequate intake of calcium and vitamin D include:
- Strong bones and teeth
- Lower risk of osteoporosis and fractures
- Optimal bone growth and development in children and teens
- Lower risk of cardiovascular disease, high blood pressure, and type 2 diabetes
If you are currently falling short of these vital nutrients provided by dairy products, strive to enjoy at least the daily recommendation for dairy products to fill the gaps in your diet. Not sure what one serving looks like? This simple guide makes it easy to plan milk, cheese, yogurt, and cottage cheese into everyday meals and snacks to meet your body’s needs.
| Cottage cheese | 1 ¼ cup |
| Milk | 1 cup |
| Yogurt | 1 cup |
| Ricotta cheese | ½ cup |
| Shredded cheese | 1/3 cup |
| Hard cheese | 1½ ounces |
What About Calcium and Vitamin D Supplements?
While it may seem easier (and require less planning) to take daily calcium and vitamin D supplements, it means you could miss essential vitamins found in dairy products but not found in a pill, such as minerals and protein supplied by nutritious milk, yogurt, and cheese.
The best nutrition depends on an overall healthy eating pattern, and the Academy of Nutrition and Dietetics, National Institutes of Health, and American Academy of Pediatrics encourage a “food first” approach to meet nutrient needs, including your daily requirement of calcium and vitamin D.
Connect with an expert Registered Dietitian Nutritionist to discuss supplementation and determine if they are right for you or your child.
