How-To: Stay Strong with Dairy
Size up your servings quiz
Size up your servings quiz
Did you know that adults actually need more dairy foods than children? Most Americans come up short.
A child may only need 2 or 2-1/2 cups of milk a day to get all the calcium they need. But adults need the equivalent of 3 cups of milk, or about 1,000 mg of calcium.
Try this six-question quiz to see what a serving of dairy looks like, then aim for about three servings a day.
Question 1
How much dairy or soy milk will provide one serving/300 mg of calcium?
8 ounces of dairy or soy milk counts as 1 serving.
Many drinking glasses are bigger than this—a small coffee cup or cupcake size is about 8 ounces.
Plant-based alternatives often have lower amounts of calcium, protein and other key nutrients, so look on the label for fortified options.
Question 2
How much cheddar, paneer, or queso fresco will give you the same calcium as 8 ounces of milk?
1.5 ounces of many hard cheeses provide the same benefits as a glass of milk
That’s about the size of an airpod case, package of dental floss or two pink school erasers. Shredded or crumbled, it will take up about 1/3 to 1/2 cup.
Question 3
How many slices of American cheese will give you the same calcium as 8 ounces of milk?
One slice is of American cheese is high in calcium
You’ll get the same as a serving of milk from each one!
Question 4
How much cottage cheese will give you the same calcium as 8 ounces of milk?
It takes three 1/2-cup servings of cottage cheese to match a glass of milk
Cottage cheese is delicious, but not the best source of calcium. If you’re cooking, opt for ricotta cheese. Ricotta is made differently, and has twice the calcium of cottage cheese.
Question 5
How much yogurt will give you the same calcium as 8 ounces of milk?
Six ounces of yogurt will give you about as much calcium as a glass of milk
Many single-serving yogurt cups hold about 6 ounces, although they can vary.
Question 6
Plant-based bonus! How much cooked spinach will give you the same calcium as 8 ounces of milk?
1-1/2 cups of cooked spinach has as much calcium as a glass of milk
That’s probably more than you want to eat in one meal, but it’s good to know! Other leafy greens, like collards and kale, will also add to your calcium intake.
How did you do?
We hope you’re inspired to get more dairy in your diet.
Next, whether you eat dairy or avoid it, let’s find out about more plant-based sources of calcium.
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