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

Last reviewed February 2014. Next review due February 2017.



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