Dairy

Have 2 servings every day!

What is dairy?

Dairy products are foods made with milk, such as cheese or yoghurt. Dairy is important for building and maintaining strong bones and teeth. This is because milk contains good things like calcium and Vitamin D which help to build our body. Milk products are also a good source of protein.

What if you don't eat dairy?

Some people don't want to eat milk products and some cannot digest milk. If you don't eat dairy, try having these instead:

⭐ soy milk (with added vitamins and calcium)

⭐ tinned fish with bones

⭐ tofu

⭐tahini (sesame seed butter)

⭐spinach, kale & bok choy

How much is a serving?

1 glass of milk

2 slices of cheese (20g)

2/3 cup yoghurt

There are so many kinds of cheese to try!

A cheeseboard with fruit, nuts and bread makes a healthy snack.

Not everything counts!

Sorry, but chocolate milk and ice cream DO NOT count as dairy servings! They contain too much sugar to be healthy.

Also, milk drinks made from rice, almonds, oats or coconut do not count either. This is because they are not made from milk and do not have the same nutrition value. Likewise, soy milk that does not have added calcium and vitamins does not count as a serving.

Foods that are high in fat and low in calcium also do not count. Cream cheese, sour cream, cream and butter are examples of these.

boy drinking milk by mdjaff @ FreePik / ice cream image by wayhomestudio @ FreePik / Cheeseboard by Kamran Aydinov @ FreePik

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