Milk, yogurt and cheese

Dairy foods are important sources of protein, calcium and vitamins A, D and B.

Protein helps to maintain strong muscles. Calcium is needed to maintain strong bones and teeth. Vitamin D is needed to help absorb calcium from foods.

Tips

Choose reduced-fat or low-fat varieties. These are lower in fat but just as rich in nutrients.
Look for fortified milk and yogurts, they contain a range of added vitamins, minerals and proteins that can help you meet your nutrition needs.
Adding milk to sauces or eating milk puddings can help you increase your calcium intake.
If you use a plant-based drink instead of milk choose an unsweetened, fortified soya drink with added calcium. Other plant-based drinks can be low in calcium and protein, so check the label and choose those that are fortified.

How much should I eat?

Aim to have three to four servings from this shelf every day.

What is a serving?

1 glass (200ml) milk or fortified milk
1 glass (200ml) unsweetened soya drink fortified with calcium
1 bottle (200ml) yogurt drink
2 thumbs (25g) hard or semi-hard cheese such as cheddar or edam
2 thumbs (25g) soft cheese such as brie or camembert
1 carton (125g) yogurt

Use the width and depth of your two thumbs to as a guide serving size for cheese

Download: Milk, yogurt and cheese fact sheet