Milk and dairy foods
- Try to use lower fat versions such as skimmed, 1% fat or semi skimmed milks and reduced fat cheese products.
- This group does not include butter, eggs and cream as these fit into other food groups.
- Fromage frais
- Cottage cheese
- Fortified soya products and other calcium fortified milks such as nut and rice milks
What is a portion?
Some foods each day from this group will help provide your body with calcium. Examples of portion sizes of dairy that can help meet these needs are:
- 150g pot of yogurt
- 30g piece of cheese (matchbox size)
- 200ml average glass of milk*
- Check nutrition labels to help you make healthier choices. Look out for the fat, saturated fat, sugar and salt content as they can sometimes be high in these foods.
- Have a yogurt for dessert if you crave something sweet, as a healthier alternative to foods high in fat and sugar, like confectionery and cakes.
- Try a stronger tasting cheese, such as mature cheddar or parmesan, because then you will need to use less to get the same flavour.
- Low fat or plain yogurts and fromage frais are a great lower-fat alternative to cream, soured cream and crème fraiche.
- Try incorporating dairy products into some of your meals - chicken tikka can be made by marinating chunks of chicken in yogurt and tikka spices, and fat-free or low-fat greek yogurt is a great addition to home-made kebabs.
- Why not try making your own tzatziki with low-fat yogurt, grated cucumber, minced garlic, fresh lemon juice, fresh mint, dill and chives, and black pepper.
*or a calcium fortified alternative
BNF have developed a resource that can be downloaded, see attachment below.
Last reviewed February 2014. Next review due February 2017.
© British Nutrition Foundation 2014