The dietary guidelines for women in the United States recommend consuming 3 cups of dairy daily (note: cups of dairy include foods containing dairy). Dairy products include calcium-fortified soymilk, milk, cheese, cottage cheese, and yoghurt.
Current dairy milk nutrition guidelines should be approached with caution. There is limited evidence that higher dairy milk consumption is associated with an increased risk of breast cancer. According to a recent study (2020), drinking dairy milk increases the risk of breast cancer. The link was strongest with milk calorie intake, with women in the top 10% of milk drinkers having a 50% higher risk than those in the bottom 10%. Both full-fat and low-fat versions, as well as pre-and post-menopausal cases, posed the same risk.
However, experts advise considering previous research (2020) before completely avoiding milk or dairy products. Before this study, the American Institute for Cancer Research found no evidence linking dairy or dairy milk to an increased risk of breast cancer.
Dairy is an excellent source of calcium, which is important for bone and tooth development and bone density maintenance, and a good source of protein, which helps build or repair muscle. Dairy products also contain important vitamins and minerals like potassium and phosphorus. Almost all milk is fortified with vitamin D, which aids calcium absorption.
Other calcium-containing foods include greens (collards, broccoli, kale, bok choy), edamame, soybeans, tofu, dried figs, fortified drinks such as orange juice, nuts/seeds such as almonds and sesame seeds, and calcium-fortified cereals.
