Breaking news, A healthy varied die on Milk and dairy foods

Milk and dairy foods

What counts?

This food group includes milk, cheese, yogurt and fromage frais. Calcium fortified soya alternatives to milk can also be included. This group does not include butter, eggs and cream as these fall into other food groups.

How much should you eat?

EAT MODERATE AMOUNTS!

You can get all the calcium your body needs from around 3 servings a day.
A serving can be:

• A 200ml glass of milk
• A small (150g) pot of yogurt
• A matchbox size (30g) serving of cheese

Why eat these foods?

These foods provide a range of nutrients, including:

• Calcium:  needed for development and maintenance of healthy bones
• Zinc: required for tissue growth and repair
• Iodine: needed to make thyroid hormones for a healthy metabolism and especially important for brain development in unborn babies
• Protein: needed for growth and repair, and also a source of energy
• Vitamin B₁₂: required for blood cells and nerve function
• Vitamin B₂: needed for the release of energy from carbohydrates and protein
• Vitamin A: (in whole milk products) for growth, development and eyesight

Healthy eating tips

The fat content of different dairy products varies a lot and much of this is saturated fat (referred to as saturates on food label), which can raise blood cholesterol and is linked to heart disease. Try following our tips for healthier choices:

• Choose lower fat versions whenever you can, such as skimmed, semi-skimmed (typically 1.7% fat) or 1% milk, low fat yogurt and reduced fat cheese (this does not apply to children under the age of 2 years for whom whole milk is recommended once they move from breast milk or formula).
• Try using a strong-tasting cheese, such as mature Cheddar because then you'll need to use less.
• Cream and butter are high in fat and so fall within the 'Foods and drinks high in fat and/or sugar' group, use them sparingly and consider substitutes. You could use plain yogurt and fromage frais instead of cream, soured cream or crème fraîche in recipes or go for half fat versions.
• Opt for reduced fat spreads instead of butter.
• Some dairy products can be high in salt. Check labels so that you can choose the least salty product.