Tuesday, August 21, 2018

Dairy and alternatives

Dairy includes milk, cheese, yoghurt, fromage frais, quark and cream cheese as well as non-dairy alternatives to these foods.

Dairy and dairy alternatives (for example - soya and nut milks) are a good source of protein, vitamins and calcium — essential for strong teeth and bones.

When buying dairy alternatives, go for unsweetened, calcium-fortified versions.

How much should I be eating?

  1. You should aim to eat a variety of dairy foods. Some dairy products like cheese and flavoured yoghurts can be high in fat, sugar, or salt. Choose lower fat, salt and sugar options wherever possible.
  2. Semi-skimmed, skimmed, or 1% milk are lower in fat than full fat milk, but still contain the same amount of calcium and protein.
  3. Low-fat yoghurts and fromage frais are also lower in fat than full fat yoghurts, but don’t forget to check the labels and look for unsweetened or versions with less sugar.
  4. Portion sizes

As an example, a portion of dairy is a:

glass (200ml) of milk
matchbox size (25g) piece of cheese
pot (125ml) of yogurt


  1. Thanks for sharing this one. A must read article.

  2. There are some interesting cut-off dates on this article.

  3. There may be some validity however I will take maintain opinion till I look into it further.

  4. Good article , thanks and we would like extra! Added to FeedBurner as properly


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