Which statement is not correct about milk consumption?

Índice Show

What counts as a cup in the Dairy Group?
Nutrients in milk
Milk and health conditions
Flavoured milk
Milk and tooth decay
Drink pasteurised milk
What is permeate?
Cow’s milk allergy
Lactose intolerance
Some dairy foods contain less lactose
Soy and other plant-based milks as alternatives
Where to get help

The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. It does not include foods made from milk that have little calcium and a high fat content, such as cream cheese, sour cream, cream, and butter.

The amount of dairy you need depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. About 90% of Americans do not get enough dairy, therefore most individuals would benefit by increasing intake of fat-free or low-fat dairy, whether from milk (including lactose-free milk), yogurt, and cheese, or from fortified soy milk or yogurt. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.

What counts as a cup in the Dairy Group?

In general, 1 cup of milk, yogurt, or soy milk, or 1 ½ ounces of natural cheese can be considered as 1 cup from the Dairy Group. The table below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.

Daily Recommendation*
Toddlers	12 to 23 months	1⅔ to 2 cups
Children	2-3 yrs	2 to 2½ cups
4-8 yrs	2½ cups
Girls	9-13 yrs	3 cups
14-18 yrs	3 cups
Boys	9-13 yrs	3 cups
14-18 yrs	3 cups
Women	19-30 yrs	3 cups
31-59 yrs	3 cups
60+ yrs	3 cups
Men	19-30 yrs	3 cups
31-59 yrs	3 cups
60+ yrs	3 cups

Amount That Counts as 1 Cup in the Dairy Group

Milk

1 cup milk

1 half-pint container milk

½ cup evaporated milk

1 cup calcium-fortified soy milk

1 half-pint container calcium-fortified soy milk

Yogurt

1 cup yogurt (dairy or fortified soy)

Cheese

1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)

⅓ cup shredded cheese

1 ounce processed cheese (American)

½ cup ricotta cheese

2 cups cottage cheese

2 ounces Queso fresco

2 slices Queso blanco

Calcium and vitamin D are important nutrients at any age. Intake of dairy products that contain these nutrients help to:

Improve bone health especially in children and adolescents, when bone mass is being built.
Promote bone health and prevent the onset of osteoporosis in adults, most of whom do not get enough of these nutrients.

For individuals who choose dairy alternatives, fortified soy milk and yogurt - which have calcium, vitamin A, and vitamin D added - are included as part of the Dairy Group because their nutrition content is similar to dairy milk and yogurt.

Other products sold as “milks” but made from plants (e.g., almond, rice, coconut, oat, and hemp “milks”) may contain calcium, but they are not included as part of the Dairy Group because their nutrition content is not similar to dairy milk and fortified soy milk.

There are calcium choices for those who do not consume dairy products, though they are not part of the Dairy Group. The amount of calcium that can be absorbed from these foods varies.

Calcium-fortified juices and calcium-fortified plant-based milk alternatives such as rice milk or almond milk
Canned fish (sardines, salmon with bones)
Tofu made with calcium sulfate
Tahini (sesame butter or paste)
Some leafy greens (collard and turnip greens, spinach, kale, bok choy)

For more information, see the Dietary Guidelines for Americans, 2020-2025: Food Sources of Calcium.

Milk is an excellent source of calcium and other essential nutrients.
There are many modified milks available such as skim milk and lactose-free milk.
Milk and other dairy products have been favourably linked with many health conditions.
Lactose intolerance is caused by an inability to digest the natural sugar in milk, but most people can tolerate small amounts of milk.
Flavoured milks (reduced fat varieties, for children over 2 years) are preferable to soft drinks and fruit drinks but should be had in small amounts because they have high amounts of added sugar.

Milk is an excellent source of vitamins and minerals, particularly calcium. It has an important role in bone health. Nutritionists recommend that people have milk and other dairy products, such as yoghurt and cheese, every day as part of a balanced diet.

The Australian Dietary Guidelines recommend that people over the age of 2 years have mostly reduced fat products to lower the amount of energy (kilojoules) while still getting all of the other nutritional benefits from dairy foods.

Nutrients in milk

Milk and milk products have a good balance of protein , fat and carbohydrate and are a very important source of essential nutrients, including:

calcium
riboflavin
phosphorous
vitamins A and B12
potassium
magnesium
zinc
iodine.

Milk products also have ‘high-quality proteins’ that are well suited to human needs. For example, having milk (or yoghurt) with cereal can provide amino acids that may be lacking in the cereal product.

Milk and health conditions

There are many myths about the negative impacts of milk on health. Changing how much milk you drink because of these myths may mean you are unnecessarily restricting this highly nutritious drink.

Australians often restrict dairy foods when they try to lose weight, believing them to be fattening. While dairy products naturally contain fat, there are many reduced fat products available.

Dairy foods like milk, yoghurt and cheese (particularly reduced-fat products) are not a threat to good health if had as part of a well-balanced nutritious diet.

Research has shown:

Cardiovascular health – there may be a protective effect of milk for stroke risk. The Heart Foundation says that unless you already have coronary heart disease or elevated cholesterol, full fat milk, yoghurt and cheeses are unlikely to increase your risk of heart disease when consumed as part of a healthy eating pattern.
Osteoporosis – if milk and milk products are removed from the diet, it can lead to an inadequate intake of calcium. This is especially a concern for women over the age of 50 and the elderly, who have high calcium needs. Calcium deficiency may lead to conditions like osteoporosis (a disease that results in loss of bone).
Colorectal cancer (also known as bowel cancer) – according to the World Cancer Research Fund, people who regularly eat more than one serve of dairy products each day (particularly milk) have a reduced risk of developing colon cancer.
Blood pressure – having milk and dairy products is associated with lowered blood pressure. And, when low-fat dairy foods are combined with a high intake of fruits and vegetables, blood pressure is lowered more than by just having fruits and vegetables.
Type 2 diabetes – dairy products in general, particularly those that are low-fat, are protective against developing type 2 diabetes.

Many people in Australia believe that nasal stuffiness or increased mucous is related, in part, to how much milk you drink. However, there is no evidence to support this theory. Milk doesn’t encourage extra mucous production.

Flavoured milk

Milk is an important source of nutrients for children. A glass of milk with a small amount of flavouring (such as one level teaspoon of chocolate powder) is a healthier option for children than other sugar-sweetened drinks such as soft drinks, flavoured waters, fruit drinks and cordials. However, if you choose to give your child flavoured milk, this should be in moderation.

As children move into their teenage years, the time when they need the most calcium, they tend to drink less milk and more sugary soft drinks. As milk is a healthier choice, it’s worth encouraging teenagers to drink reduced-fat flavoured milk rather than soft drinks.

Water and plain milk are the best drinks for children and teenagers.

Milk and tooth decay

Milk and milk products are thought to protect against tooth decay. Eating cheese and other dairy products:

reduces oral acidity (which causes decay)
stimulates saliva flow
reduces plaque formation
reduces the incidence of dental caries (tooth decay).

Drink pasteurised milk

Most milk on the market is pasteurised (heat treated then cooled). While pasteurisation reduces the amount of some vitamins, such as vitamin C, it also kills bacteria.

Never drink unpasteurised or raw milk, as you have an increased risk of gastrointestinal illness from pathogens (bugs, germs, bacteria).

There are many types of pasteurised milks on the market, including:

Full cream – full-cream milk contains around 4% fat. For children up to the age of 2 years, full-cream milk is recommended.
Reduced fat – expect around half as much fat in reduced-fat milk as full-cream. Children over the age of 2 years can drink reduced-fat milk.
Skim milk – has a maximum of 0.15% fat. There are some brands of reduced-fat and skim milk that have vitamin A and D added to replace the naturally occurring vitamins that are reduced when the fat is removed.
Calcium enriched – a 250 ml glass of calcium-enriched milk contains 408–500 mg of calcium.
A2 milk – milks labelled as ‘A2’ primarily consist of a form of β-casein protein called A2 and generally lack the A1 form. It is thought that the A2 form of β-casein protein is more easily digested by some people than the A1 form.
Lactose-free – these milks are the same as regular milks but have had the lactose (sugar) removed to make it easier to digest for people who have difficulty digesting lactose.
Flavoured – these milks can either be full cream or reduced fat. However, most varieties contain added sugar and should be consumed only sometimes.
UHT (ultra-high temperature-treated) milk – is treated with very high heat to allow milk to be stored for long periods.

What is permeate?

When shopping for milk, you might have seen the word ‘permeate’ on the label. Permeate is the term used in the dairy industry that refers to the lactose, vitamin and mineral content that has been extracted from milk using ultrafiltration – it is not an addition of anything to milk that was not already there.

The quality and composition of milk varies between different breeds of cows, different farms and at different times of the year. Because of this, sometimes manufacturers use permeate to ‘standardise’ the milk, to ensure a consistent product is produced year-round.

Cow’s milk allergy

An allergy to cow’s milk and related dairy products affects one in 50 babies and is different to lactose intolerance. Very few adults are allergic to cow’s milk. People who are allergic to cow’s milk can also be allergic to milk from other animals such as goats, sheep and buffalo.

If a person has an allergic sensitivity, it’s usually because of one or more of the proteins in milk. The proteins in goat’s milk are closely related to those in cow’s milk, so replacing one type of milk with the other usually doesn’t help.

Milk allergies are more common in very young children and most tend to grow out of them or build up a tolerance to milk.

Lactose intolerance

Lactose is a type of carbohydrate or sugar that naturally occurs in milk from any mammal, including humans. Normally, an enzyme in the small intestine called lactase breaks down lactose so it can be absorbed into the bloodstream.

Some people don’t produce enough lactase. When they drink milk, undigested lactose is broken up by the bacteria in their large intestine causing gas, bloating, pain and diarrhoea. This condition is called ‘lactose intolerance’.

You can be born lactose intolerant or develop it later in life. If you think you may be lactose intolerant, see your doctor.

Milk and milk products are highly nutritious, so people who are lactose intolerant should not give them up entirely. If you have been diagnosed with lactose intolerance, try using lactose-free milk, or continue to have standard milk but in lower quantities.

Some dairy foods contain less lactose

Most people with lactose intolerance can handle small amounts of lactose such as a glass of milk, which contains 8 to 10 grams of lactose. Natural yoghurts are usually well tolerated because the bacteria have their own lactase that breaks down the lactose in the milk.

Some dairy foods contain less lactose than others and may be better for people who have lactose intolerance. For example:

Fresh cheeses such as cottage and ricotta tend to have very low levels of lactose and are usually well tolerated in small amounts, for example, 3/4 of a cup.
Fermented milk products, including kefir, some yoghurts, mature cheeses (like cheddar cheese, fetta and mozzarella) and butter, generally pose no tolerance problems. (However, butter is high in saturated fat and is not recommended for good heart health).
Heated milk products, such as evaporated milk, seem to be better tolerated than unheated foods, because the heating process breaks down some of the lactose.

Foods that contain lactose are better tolerated if eaten with other foods or spread out over the day, rather than being eaten in large amounts all at once.

Soy and other plant-based milks as alternatives

There are many plant-based milks and plant-based milk products (such as custard, cheese and yoghurts) available to buy. These include soy, rice, oat, coconut and nut milks such as almond and macadamia.

These ‘milks’ are all lactose-free and suitable for people following vegan diets. However, they don’t all provide the same nutrient types and amounts as regular cows’ milk, so it is important that you read their labels closely.

If choosing plant-based milk and plant-based milk products over dairy milk and dairy milk products, make sure you choose products that are fortified with calcium, and are unsweetened.

Where to get help

Your GP (doctor)
Gastroenterologist
Dietitians Australia Tel. 1800 812 942

Dairy and heart healthy eating position statement , 2019, Heart Foundation.
Meat, fish and dairy products and the risk of cancer , Continuous Update Project, World Cancer Research Fund/American Institute for Cancer Research.
Drouin-Chartier JP, Brassard D, Tessier-Grenier M, et al. 2016, ‘Systematic review of the association between dairy product consumption and risk of cardiovascular-related clinical outcomes’ , Advances in Nutrition, vol. 7, no. 6, pp. 1026–1040.
Gay HC, Rao SG, Vaccarino V, et al. 2016, ‘Effects of different dietary interventions on blood pressure: systematic review and meta-analysis of randomized controlled trials’ , Hypertension, vol. 67, no. 4, pp. 733–739.
Charlton K, Probst Y, Kiene G, 2016, ‘Dietary iodine intake of the Australian population after introduction of a mandatory iodine fortification programme’ , Nutrients, vol. 8, no. 11, p. 701.
Suri S, Kumar V, Kumar S, et al. 2019, ‘DASH dietary pattern: A treatment for non-communicable diseases’ , Current Hypertension Reviews.
Marangoni F, Pellegrino L, Verduci E, et al. 2019, ‘Cow's milk consumption and health: a health professional's guide’ , Journal of the American College of Nutrition, vol. 38, no. 3, pp. 197–208.
Calcium and bone health , Healthy Bones Australia.
Jianqui S, Leiming X, Lu X, et al. 2016, ‘Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk’ , Nutrition Journal, vol. 15, no. 35.
Lactose intolerance , Mayo Clinic.

This page has been produced in consultation with and approved by:

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.