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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.


  • 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

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