Thursday, December 9, 2021, sunny. 6-13°

①Milk is an important source of dietary calcium and high-quality protein. Chinese residents have insufficient calcium intake for a long time. Increasing milk intake can greatly increase calcium intake.

② Adults should drink 300 grams (ml) of milk or an equivalent amount of dairy products every day, such as 300 grams of yogurt, 37.5 grams of milk powder, and 30 grams of cheese.

③ It is not difficult to achieve 300 grams of liquid milk per day. For example, drink a cup of milk (200-250 ml) for breakfast and add a cup of yogurt (100-125 ml) for lunch. For children, you can eat 2-3 slices of cheese for breakfast, or drink a bottle of milk or yogurt between classes.

④ For people who are lactose intolerant, yogurt, cheese or low-lactose milk products are the first choice. Read the nutritional label when purchasing, choose yogurt that is low in "carbohydrates" or "added sugars", and choose cheese that is low in "sodium".

⑤ Milk-containing drinks are not dairy products. In addition to a small amount of milk, the ingredients generally contain a large amount of water, sugar, etc. The nutritional content is lower than that of milk, and excessive sugar intake is harmful to health. When purchasing, pay attention to read food labels and recognize the food names!