Dairy for Teenagers

Why is dairy important for teenagers?

Strong bones start young. Dairy foods, including milk, cheese and yoghurt, are essential components of a teenager's diet due to their rich nutrient profile.

Packed with calcium and protein (plus other important nutrients like vitamin B12, zinc, iodine, riboflavin and vitamin A), dairy gives teens a boost in all the right ways. It supports muscle and nerve function, strengthens bones and teeth, keeps the immune system strong and helps turn food into energy so teens can do what they do best: grow, move and feel good.

Teenage years are a time of rapid growth, especially for bones. This makes adolescence a critical window for building up bone mass and setting the foundation for strong, healthy bones later in life. Getting enough calcium during this time (like from milk, cheese and yoghurt) helps support optimal bone development and reduces the risk of issues like osteoporosis down the track.

In Australia, dietary guidelines recommend that teenagers aged 12 to 18 years consume 3½ serves of dairy or dairy alternatives daily.

A single serve is equivalent to:

• 1 cup (250 ml) of milk
• ¾ cup (200 g) of yoghurt
• 2 slices (40 g) of hard cheese
• ½ cup (120 g) of ricotta cheese.

But here’s the catch: many teens still aren’t getting enough. That can lead to weaker bones in the future.

That’s why it’s so important to include the recommended serves of dairy every day. Whether it’s milk in a smoothie, cheese in a toastie or yoghurt with fruit, a little dairy goes a long way in supporting growth and long-term health.

Does dairy cause acne?

Let’s clear this up, once and for all.

When it comes to acne, dairy often gets the blame, but the connection isn’t clear-cut. There’s limited research on dairy’s effect on skin and experts agree that acne is usually caused by factors like genetics, hormones and environmental triggers (think stress, skincare or even your pillowcase).

While there’s not enough evidence to say dairy causes or worsens acne, dairy does offer a wide range of health benefits. Foods like milk, cheese and yoghurt provide nutrients and components that could also support healthy skin, including protein, zinc, iodine, vitamin A and hydration (in the case of milk and yoghurt).

If acne is getting you down, try not to jump to conclusions or cut out food groups on your own. It’s always best to check in with a dermatologist or an Accredited Practising Dietitian for advice that’s right for your skin and your body.