Milk and dairy products
Dairy products are important sources of protein, calcium, minerals and B vitamins. Milk products fortified with vitamin D are essential for securing an adequate intake of vitamin D.
Have fat-free milk or fat-free buttermilk daily, but drink water when thirsty
Water is the best drink when you are thirsty. Fat-free milk or buttermilk are excellent meal accompaniments. The recommended intake of these and other fat-free or low-fat liquid dairy products, such as yoghurt and other cultured milk products, is some half a litre a day. Pay attention to the sugar content of flavoured yoghurts and other cultured products, and select those that have less sugar. Choose low-fat cheeses. Use low-fat dairy products in cooking. Do not eat high-fat creams and cheeses, ice cream, including ice cream made with vegetable fat, or desserts and whippable vegetable fat products often as they are all high in saturated fat.