Dairy foods and alternatives such as milk, cheese, and yogurt are rich sources of calcium needed to build and protect our bones. These foods also contain some protein and other helpful nutrients. Choosing semi or skimmed milks, low fat yogurts and reduced fat cheeses will help to 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.