RDA of dairy – Adults 19+ = 700mg calcium / 11 stars (British Dietitian Association system for simplifying dairy counting system. (See original article for specific diets & other food e.gs)

Examples of dairy portions:
200ml milk (all types) – 4 stars
120g yogurt – 3 stars
30g cheese – 4 stars
30g chocolate (like we need an excuse to eat chocolate!) – 1 star

Some interesting things you may not realise also contain calcium:
1 medium orange – 1 star
6 pieces of scampi – 3 stars
2 spears of brocolli – 1 star

I’m going to be trying to meet these guidelines in order to be healthier…

What do you think?

Do you get the recommended amount of dairy every day?