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Milk & Dairy

Foods in this group provide calcium and are very important for good bone health. You should aim to eat 2 to 4 portions of these foods every day. To make sure you don’t eat too much fat you can choose lower fat versions, such as low fat yogurts, semi-skimmed milk and reduced-fat cheeses. If you prefer milk alternatives such as soya, make sure you choose calcium fortified versions.

Nutrients Provided

The main nutrients provided by this group of foods are:

• Calcium
• Protein
• B vitamins like riboflavin, vitamin B₆ and B₁₂
• Vitamin A
• Vitamin D

Practical Advice

• Eat and drink 2-4 portions from this group and choose lower fat versions where possible.
• Choose semi-skimmed or skimmed milk, low-fat yogurts, fromage frais and reduced fat cheeses.