Dairy foods and alternatives such as milk, cheese, and yoghurt are rich sources of calcium needed to build and protect our bones. These foods also contain some protein and other helpful nutrients. The Eatwell Guide recommends 3 portions of milk and dairy foods each day. Examples of one portion would be 30g cheddar cheese or 125g yoghurt or 200ml milk. Choose semi or skimmed milks, low fat yoghurts and reduced fat cheeses to help limit fat intake without compromising on calcium as they contain similar amounts to full fat /whole milk versions.
It is important to check the food labels of alternative dairy options such as soya, oat, almond, and coconut milks to be sure that they are fortified with calcium. Choosing unsweetened varieties are also helpful as they contain less sugar.
Don’t forget that custard and rice or milk puddings can count as one of our ‘dairy and alternatives’ portions – choose lower fat varieties as quick and nutritious snacks and add some fruit.