Eat some!

 

  • 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.

 

 

 

What counts?

  • Fromage frais
  • Yogurt
  • Milk
  • Cheese
  • Cottage cheese
  • Quark
  • 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*

Top Tips:

  • 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 low fat fruit yogurt, as a healthier alternative to foods 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.

For more information on the sources used in this text, please contact This email address is being protected from spambots. You need JavaScript enabled to view it.

Last reviewed February 2014. Next review due February 2017.

 

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