3-a-Day

Calcium for your health and wellbeing

Calcium is an essential mineral required by both adults and children and three portions of milk products per day are recommended to help meet these requirements. Calcium requirements increase during the teenage years (11-17 years), pregnancy (second half of pregnancy) and breastfeeding (first six months of lactation). During these stages of life, individuals should aim for five portions of dairy per day.

Additionally, milk and dairy also provide a range of other nutrients. For example, cheese is a high source of protein, calcium, phosphorous, vitamins A and B12 and also provides zinc, iodine, vitamin B2 and folate.

How much is a portion?

A portion is one glass of milk (189 ml), one pot of yogurt (~125 ml) or a matchbox-sized piece of cheddar cheese (28g). Whole milk, low-fat and skimmed milk all contain relatively similar levels of calcium and fortified milk is typically low-fat with extra calcium and vitamin D.

Making dairy products part of your regular food routine is the easiest way to ensure you are getting your requirements.

Variety for life

Making three-a-day part of your daily diet is only limited by your imagination. Here are some favourites tried and tested by the team at the NDC!

  • Breakfast cereal with milk
  • Cheese on crackers
  • Fruit salad with yogurt
  • Slice of pizza or lasagne
  • Fruit and yogurt smoothie
  • Frothy cappuccino or hot chocolate
  • Baked potato sprinkled with cheese
  • Custard or a milk pudding
  • Cheese toasty
  • Crudites with natural yogurt dip
  • Macaroni cheese or cheesy pasta bake
  • Cheese slices, triangles or strings
  • Chunks of cheese in a crispy salad
  • Fish with white sauce
  • Cheese board, with crackers and fruit

3-a-Day top tips

  • Your three-a-day dairy plan can be satisfied by a variety of milk, cheese or yogurt. Remember, Irish whole milk is standardised at 3.5% fat, while low-fat milk contains 1.5 -1.8% and skimmed milk has no more than 0.5% fat.

  • When dieting, it is important to ensure nutrient requirements are still met. Remember, choose foods with a low energy content but still offer a range of nutrients. Reduced-fat dairy foods may be a more suitable option for those watching their weight.

  • Pregnant and breastfeeding women and teenagers need five servings a day.

  • Vitamin D assists the absorption of calcium. Sunlight is the best source of vitamin D via synthesis in the skin. Although dietary sources are limited, the best food sources include eggs, oily fish and fortified milks.

  • Lattes, cappuccinos and hot chocolate are a great way to top up your calcium intakes.

  • For optimum bone health benefits, engage in regular weight-bearing exercise. Adults should engage in 30 minutes of exercise every day ( or 150 minutes per week), whilst it is recommended that children and teenagers be physically active at a moderate to vigorous level for at least 60 minutes each day.

  • According to the National Teen's Food Survey, 42% of Irish teenage girls had inadequate calcium intakes.

Did you know?

According to the North South Ireland Food Consumption Survey, 23% of Irish women consumed insufficient levels of calcium. One in two women and one in five men over the age of fifty will be affected by osteoporosis.