Dairy Guidelines Home / Nutrition / Dairy Guidelines Part of a Balanced Diet The Department of Health’s Food Pyramid recommends 3 servings from the ‘milk, yogurt and cheese’ food group each day as part of a healthy, balanced diet. Between the ages of 9-18 years, 5 servings per day are recommended. Examples of one serving include 200ml of milk, 125g of yogurt or 25g of hard cheese. We are all unique with our own specific dietary needs and preferences but there are key components that form the foundations of all healthy diets. These are outlined in the Department of Health’s dietary guidelines, which are depicted in the Healthy Ireland Food Pyramid. The Food Pyramid is regularly reviewed in line with the latest nutrition research. It is based on international best practice and tailored to meet the specific needs of Ireland’s population. It categorises foods into six different groups and provides guidelines on the number of servings to be eaten from each food group on a daily basis. It is advised to choose a variety of foods from each of the bottom four shelves every day to get a good range of vitamins and minerals. The Food Pyramid applies to individuals from the age of five years; younger children start with smaller and fewer servings which should increase up to these guidelines in accordance with the child’s own growth and appetite. Source: Department of Health 2016 VEGETABLES, SALAD AND FRUIT Main function: Fruit and vegetables provide vitamins, minerals and fibre. Servings: 5-7 servings a day. One serving: 1 medium apple, orange, banana or pear; 10 grapes; 16 raspberries; ½ cup cooked vegetables (fresh/frozen); a bowl of salad or homemade vegetable soup; 150 ml unsweetened fruit juice. To note: Base meals on this food group and choose a variety of coloured fruit and vegetables. Limit fruit juice to once a day with a meal and choose unsweetened. WHOLEMEAL CEREALS AND BREADS, POTATOES, PASTA AND RICE MILK, YOGURT AND CHEESE MEAT, POULTRY, FISH, EGGS, BEANS AND NUTS FATS, SPREADS AND OILS FOODS AND DRINKS HIGH IN FAT, SUGAR AND SALT ALCOHOL To find out the role of dairy as part of a balanced diet across the life stages, along with topics such as: healthy eating guidelines, muscle and bone health, dental health, lunchbox tips and more, you can download our free ‘Nutrition & You’ booklets: Dairy foods are not only delicious but are versatile foods that can be included across a wide range of meals and snacks. Discover our ‘dairy’licious recipes here Nutrition Dairy Guidelines Dairy – A Matrix of Nutrients Bone & Muscle Health Sports Nutrition Lunchbox Tips LATEST TWEETS Searching for something sweet?😍 We’ve got you covered. Our Honey and Ricotta Cheesecake is the perfect dessert. Add… https://t.co/zGDMCAQJW3 2 days ago In 'Family Farm', episode 4 of our new #DairyMatters podcast, we talk to Miriam Gunn about rearing cows and rearing… https://t.co/nvYjydKsh8 5 days ago Follow us on Twitter @NDC_ie LATEST INSTAGRAM POSTS … Follow us on Instagram ndc_ie The National Dairy Council The Studio, 55c Maple Avenue Stillorgan, Dublin, A94 HY83, Ireland +353 1 290 2451 hello@ndc.ie www.ndc.ie National Dairy Council © 2021 | Privacy Notice | Cookie Settings We are using cookies to give you the best experience on our website. You can find out more about which cookies we are using or switch them off in settings. Accept Reject