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Milk and milk products

Milk and milk products include milk, cheese and yoghurt.

These foods - also called dairy products - are an important source of calcium, helping to give us strong bones and teeth. They also provide protein (for growth and repair), carbohydrate and fat (for energy) as well as many important vitamins (such as vitamins A and B12) and minerals (including zinc).

How much do we need to eat?

We need more of these foods when we are growing or during pregnancy. In general, 2-3 serves of milk and milk products each day are recommended for most adults. You can see how many serving a day you are recommmended to consume on our Healthy Eating pages.

Dairy serving sizes

  • 1 glass milk (250ml)
  • 1 pottle yoghurt (150g)
  • 2 slices cheese (40g)

Tips for eating Milk and Milk Products

  • Choose low-fat milks – trim (green top), lite (light blue top) or trim with added calcium (yellow top).  They all contain calcium but are lower in fat.
  • Try low fat yoghurt instead of cream with desserts. It can also be used in savoury dishes, as can low-fat evaporated milk.
  • Choose low-fat or reduced fat cheeses, e.g. Edam, cottage cheese, low fat cream cheese.
  • Ask for trim milk in your coffee.
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