How much dairy can you actually eat per day?

Cheeses, milk, yogurts, dairy products are one of the pillars of our diet. No one has forgotten the famous slogan which states that they are our friends for life. Rich in calcium, it is essential for good growth and bone health. They are also often singled out because they are also fatty and poorly digestible. So what is it really, is there a quota of dairy products that must not be exceeded? Should we favor some over others? We take stock.

For Professor David Khayat, famous oncologist, former head of the oncology department at La Pitié-Salpêtrière hospital, interviewed by Le Parisien, dairy products are very beneficial for your health. “They provide calcium, crucial for the formation and strength of bones and teeth. This mineral also participates in various essential functions for the body such as muscle contraction, blood clotting, transmission of nerve messages, etc.” For example, a natural whole milk yogurt (125 g pot) contains 126 mg of calcium, two petit-suisses with 20% fat contain 117 mg. Butter and crème fraîche are also sources of valuable vitamins for the proper functioning of the body, notably vitamin A and D which offer protection against infections, as well as vitamin E which fights cell aging,” explains- he. Last point, dairy products also play a determining role in our iodine and phosphorus intake.

Increasingly, dairy products of animal origin are accused of causing inflammation and creating a breeding ground for the appearance of cancer, particularly prostate cancer. Still according to the oncologist, it is true that several studies corroborate that a diet too rich in calcium constitutes a probable risk factor for this cancer. But the consumption must be really high, like the consumption of half a Camembert per day, for example.

To meet our calcium needs without taking any risks, it is therefore recommended not to exceed two dairy products per day, or three with smaller portions.

Here are the recommended servings:

– 150 ml of milk (one medium glass)

– 125 g of yaourt (one pot)

– 30 g of cheese (a portion of Camembert)

After the age of 55, it is advisable to increase your consumption of dairy products and go to 3 or 4 per day.

And it’s better to focus on variety! For cheeses, hard cheeses such as Emmental or Comté are best equipped with calcium, but also the richest in fat. It should therefore not be abused. Also pay attention to those rich in salt such as feta or Roquefort, which increase the risk of high blood pressure. When it comes to yogurts, there are some pitfalls to avoid, such as dairy desserts such as cream desserts, which actually contain little calcium and a lot of sugar. Choose natural yogurts, skyr, petit suisses or even fromage blanc.