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.
- 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
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