Our expert says:
As an adult woman you require 1200 mg of calcium a day to prevent brittle bones in the present and osteoporosis in the future, and to obtain 1200 mg of calcium per day it is necessary to have at least 3 servings of dairy products a day. Dairy product servings are: Milk - 1 cup of 250 ml; cottage cheese - 1/2 cup of 125 ml; yoghurt - 1 cup of 250 ml; other cheeses 30 g. So seeing that milk contains 1 mg or more of calcium per ml, adult women should have 2 cups of low-fat or fat-free milk a day plus a 3rd serving of a dairy product such as 1/2 cup fat-free cottage cheese or 1 cup of low-fat or fat-free yoghurt/day, you can certainly have your cup of low-fat milk with Milo at night (drinking milk at bedtime helps you to relax and sleep thanks to the tryptophan content of the proteins in milk) and another 2 servings of low-fat milk during the dya even if you are slimming!
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