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Dairy Foods

These foods provide a rich source of calcium and are vital for strong bones and teeth. It is important that you have the correct amount every day to help keep your bones healthy.



• 200ml milk (1/3 pint)

• 25g hard cheese (the size of a small match box)

• 1 small pot yoghurt or 1 glass of lassi.



These foods can also be high in fat so try the following:

 

• Try reduced fat cheeses or lower fat alternatives, eg Edam, cottage cheese, curd cheese, half fat cheddar, camembert
• If you prefer higher fat cheeses use small amounts
• Try grating mature cheeses so you can use less
• Use semi- skimmed milk, 1% fat or skimmed milk
• Use low fat or diet yoghurts
• Instead of full fat evaporated milk, choose low fat (although it is still high in calories so use sparingly)
• Try making paneer and yoghurt with semi skimmed milk.
   

Fluids

 

Don’t forget to include at least 8 glasses per day, try water or an alternative sugar free drink.!