Milk, yoghurt and cheese

Milk, yoghurt and cheese

Milk is an important source of calcium for adults and children. It contains sugar lactose (a carbohydrate) so will affect blood glucose levels (BGLs). Adults should have at least two to four serves of dairy each day. 


What is it about milk?  


Guidelines for milk

  • aim for less than 2g of total fat per 100mL
  • less than 0.4g of saturated fat per 100mL
  • more than 120 mg calcium per 100mL


Cheese is relatively high in salt and fat, especially saturated fat. However, it is still an important source of calcium, protein and nutrients.


Guidelines for cheese 

  • aim for less than 20g of total fat per 100g
  • less than 800mg of sodium per 100g


Yoghurt is considered low GI and provides us with calcium and protein.


Things to consider 

  • light yoghurt tends to be low in fat and saturated fat but may contain added sugar
  • diet yoghurts are also low in fat and saturated fat but contain a sweetener instead of added sugar


Guidelines for yoghurt 

  • aim for less than 400kJ per 100g
  • less than 2g of total fat per 100g
  • more than 100mg of calcium per 100g