How much milk do I need every day?

Eating Well with Canada’s Food Guide recommends 2 servings of milk and alternatives per day for adults 19-50 years of age and 3 servings of milk and alternatives every day for adults over 51. For children it depends on their age.

Recommended Servings of Milk and Alternatives for boys and girls:

  • Ages 2-8:  2-3 servings per day
  • Ages 9-18:  3-4 servings per day
  • Ages 19-50: 2 servings per day
  • Ages 51+: 3 servings per day

What does one serving of milk and alternatives look like?

One serving of milk and alternatives is equal to:

  • 250 ml (1 cup) of milk 50 g hard cheese such as Cheddar, Mozzarella, Swiss, etc.
  • 175 g (3/4 cup) of yogurt
  • 250 ml (1 cup) Fresh Cheese (Quark)
  • 250 ml (1 cup) Ricotta Cheese
  • 250 ml (1 cup) Cottage Cheese
  • 200 ml (2 bottle) Yogurt Drink
  • 250 ml (1 cup) Buttermilk
  • 175 ml (3/4 cup) Kefir

What is Kefir?

Kefir is a carbonated dairy food produced when a combination of bacteria and yeasts are fermented with milk. The result is a bubbly product with a pungent odour. Kefir originated in North Africa where it is a popular drink and usually made at home. Flavoured kefir is now available in larger grocery stores.

Do adults really need milk?

Absolutely! Milk gives you a constant source of calcium and other bone building nutrients to slow down the natural loss of bone that occurs with age. But milk is good for more than bones. Click here to find out more about the many health benefits of milk.

What milk is best for my child?

Children under age two should drink homogenized (3.25%) milk. Health Canada recommends 2%, 1% or skim milk after age 2.

Find out how to get your children to drink the milk they need.