Dairy products include milk, cheese, and yoghurt. They are all great sources of protein and calcium which are necessary for a healthy diet.
The fat content in dairy products can vary greatly, whole milk and cheese for instance can be high in saturated fat. For some, low-fat versions may be a healthier option.
Read the information on the nutritional label to see what the fat, salt and sugar content is in the dairy product to help you decide what is suitable for you.
As a gauge, foods that contain more than 20g of fat per 100g are considered high in fat.
A recommended portion of a dairy product includes:
200ml glass of milk
1 yoghurt pot (120g)
30g of cheese (matchbox size)
Milk is known for its high calcium content. In addition to calcium, milk is also a great source of potassium, vitamins (Vitamin D) and proteins. These are essential for healthy bones and teeth.
Cheese can be eaten as part of a healthy diet, but be mindful of how much you are eating. Most cheese types will contain between 20g and 40g of fat per 100g. Anything over 20g per 100g is considered high in fat. In some instances, reduced or low-fat options may be better.
Another reason to be mindful about how much cheese you eat is because it can contain a lot of salt too. Eating too much salt can affect your blood pressure.
Other Dairy Foods
Other popular dairy products include butter, cream, and yoghurt.
Butter and cream have a high fat content, so use it sparingly or opt for low-fat versions.
Yoghurt and fromage frais are available in low or reduced fat varieties. You can get the same nutrients, without the higher fat content.