2 - 3 servings of milk, or milk or soy products each day
Milk, yoghurt, cheese and/or soy products are included in healthy eating patterns. The foods in this group are included for their calcium content, they are also a source of protein.
Milk and yoghurt contain carbohydrates as a sugar called lactose and should be considered within your daily carbohydrate intake.
Too much milk can push your blood glucose levels up, but in moderate amounts (e.g. 1 cup serving) it can make a nutritious snack on its own. Choose low fat options e.g.
▪ Calci-trim (yellow top)
▪ Trim (green top)
▪ Lite (light blue top)
▪ Calcium fortified soy milk
Flavoured milks are not recommended.
Many yoghurts are low in fat. Some yoghurts have sugar, honey and/or fruit added to make the product taste appealing. Check the label and choose plain, unsweetened, ‘lite' or ‘diet’ yoghurts.
Soft cheeses such as cottage cheese and ricotta are lower in fat and can be enjoyed on a daily basis. Limit higher fat hard cheeses to 2 to 3 servings a week.
Sample serving sizes
Choose yoghurts that contain less than 2 grams of total fat per 100g yoghurt and less than 15g of sugar per 100g of yoghurt.
1 glass low fat milk or soy milk (250ml)
1 pottle low fat or ‘lite’ yogurt
1/2 cup cottage cheese, 1/4 cup ricotta
2 tablespoons grated parmesan cheese
2 cm cube / 3 table spoons edam or cheddar cheese
It’s a good source of calcium and protein.