This group includes milk, yoghurt, cheese and non-dairy alternatives such as soy and rice milks. They are sometimes referred to as dairy products, but this group does not contain butter which is essentially just fat, or ice cream which has some of the benefits of milk products but is high in fat and often sugar.
|Eating from this food group helps to you meet your daily requirements for protein for growth and repair, carbohydrate and fat for energy, calcium to build and strengthen bones and teeth, and a number of other essential vitamins and minerals.|
Ways to include milk and milk products every day:
- Make the switch to reduced fat milk such as lite blue, trim (green) or calci trim (yellow) milk and include this in hot drinks, on cereal, as a cold drink on its own or in a smoothie.
- Children under 2 years old need to drink full fat (blue) milk but older children can have a reduced fat option such as lite blue.
- Ask for trim milk coffees when you are out.
- Keep low fat yoghurt in the fridge for a healthy snack or dessert.
- Choose reduced fat cheese e.g. Edam, in sandwiches and salads or grated onto hot meals such as spaghetti bolognaise.
- Use low-fat natural yoghurt in cooking instead of cream or sour cream. This works great with curries and soups.
|Advice||Serving size examples||Nutrients provided|
New Zealand Eating and Activity Guidelines Ministry of Health, NZ