Dairy includes milk, cheese, yoghurt, fromage frais, quark and cream cheese as well as non-dairy alternatives to these foods.
Dairy and dairy alternatives (for example - soya and nut milks) are a good source of protein, vitamins and calcium — essential for strong teeth and bones.
When buying dairy alternatives, go for unsweetened, calcium-fortified versions.
How much should I be eating?
- You should aim to eat a variety of dairy foods. Some dairy products like cheese and flavoured yoghurts can be high in fat, sugar, or salt. Choose lower fat, salt and sugar options wherever possible.
- Semi-skimmed, skimmed, or 1% milk are lower in fat than full fat milk, but still contain the same amount of calcium and protein.
- Low-fat yoghurts and fromage frais are also lower in fat than full fat yoghurts, but don’t forget to check the labels and look for unsweetened or versions with less sugar.
- Portion sizes
As an example, a portion of dairy is a:
glass (200ml) of milkmatchbox size (25g) piece of cheese
pot (125ml) of yogurt
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