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The importance of consuming 3 dairy products a day

Consuming three portions of milk, cheese or yogurt is a wise option for people of all the ages according to the US Department of Health & Human Services (HHS) 2005 Dietary Guidelines.

We all need calcium, besides other essential nutrients provided by dairy that help to maintain strong bones and healthy bodies according to the American Dairy Association and the National Dairy Council through its campaign of education to the called consumer 3-A-Day. This campaign was created as a form to remember the families who include in their feeding 3 daily portions of milk, cheese or yogurt. In this material they inform that dairy provides nine essential nutrients to us including calcium, protein, vitamin D, vitamin A, potassium, vitamin B12, phosphorus, riboflavin and niacin equivalents. This powerful combination of nutrients does more than only to develop strong bones:

  • Calcium: aids in maintaining strong bones and teeth, is vital in the operation of the nervous system, muscular contraction and coagulation of the blood.

  • Protein: important for several functions of the body, vital in the formation and maintenance of muscles, also in the development of the brain.

  • Vitamina D: aumenta la absorción de calcio y fósforo e influencia la fortaleza de los huesos.

  • Vitamin A: maintains the health of the skin and the vision, helps to regulate the immunological system and the growth of the cells.

  • Potassium: maintains blood pressure, regulates the balance of liquids and is necessary for the muscular contraction.

  • Vitamin B12: works with folic acid in the formation of blood and plays a role in cellular growth and division.

  • Phosphorus: help to generate energy in the cells and works with calcium to maintain the bones strong.

  • Riboflavin: helps produce energy in the cells of the body and plays an important role in the development of the nervous system.

  • Niacin: helps the body process sugars and fatty acids, is important for the development of the nervous system.


Per the HHS 2005 Dietary Guidelines it is recommended to consume 3 cups of milk to the day and details that the equivalent of each cup is:

  • Milk: 8 ounces (1 cup)

  • Natural cheese: 1 ½ ounces

  • Processed cheese: 2 ounces

  • Yogurt: 8 ounces


For more information on the benefits of consuming thee portions of dairy a day it visits:

Enjoy the variety of flavors of milk, cheese and yogurt!

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