Web Content Viewer (JSR 286) - Healthy Weight


Dairy products. Milk, cheese, ricotta, yogurtMilk, yoghurt and cheese are rich sources of calcium and other minerals, protein and vitamins. Alternatives include calcium-fortified soy and rice milks.

If you are underweight, it is especially important that you eat 3–4 serves of foods from this group every day.

Reduced-fat milk, yoghurt and cheese and alternatives can be especially useful if you are trying to lose weight as these choices will help reduce your daily kilojoule intake while still getting the health benefits and the nutrients these foods provide.

Children under two years of age have relatively high energy requirements and are growing rapidly, so full cream milks, yoghurt and cheeses are recommended for them.

Consumption of milk, yoghurt and cheese can also help protect you against heart disease and stroke and reduce your risk of high blood pressure and some cancers. It may help reduce your risk of high blood pressure, type 2 diabetes and weak bones.2

If you don’t use dairy products, in order to obtain a sufficient calcium intake choose alternatives such as calcium-fortified soy or rice milk. Canned fish with edible bones (such as sardines or salmon), almonds and tofu are also good sources of calcium.

Some other milk products, such as ice-cream, can be high in saturated fat and added sugar, so these should be limited, along with cream and butter, especially if you are trying to lose weight. Take care when choosing yoghurts, because many flavoured varieties, including reduced-fat varieties, are high in added sugar. If you’re unsure about what’s in them, read the food labels.

[2] National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: NHMRC.

For more Information:

For more information on milk, yoghurt, cheese and alternatives, and how much you should eat, check out: