Dairy Goodness

Nourishing Families

THE BENEFITS OF DAIRY

Dairy foods provide a unique package of essential nutrients, rich in protein, calcium and a wide range of other vitamins and minerals along with great tasting products that form an important part of our diets in the UK.

Perhaps that’s why over 98% of UK households continue to buy milk, with an increase in other important dairy foods like cheese and yogurt in our shopping baskets (Defra Family Food Survey 2020). Aim for at least three servings of dairy foods (or fortified alternatives) to meet dietary requirements for calcium as well as other nutrients – a serving is a glass of milk, a matchbox sized piece of cheese or a 150g pot of yogurt or fromage frais. (Dairy UK)

MILK

Milk is an important part of the diet at any age because it provides more vitamins and minerals in one glass than you can find in almost any other individual food. But what makes milk so special?

A 200ml glass of semi skimmed milk provides a good proportion of our daily requirements for a whole raft of important nutrients including:

Protein
(14%)

Calcium that we need for healthy teeth and bones
(31%)

Vitamin B2 that helps us get the energy we need from food
(35%)

Iodine important for normal brain function
(41%)

Potassium for our nervous system, muscle function and blood pressure
(16%)

Source: Dairy UK

PROTEIN

Dairy products are excellent sources of protein that, unlike some plant-based proteins, contains all of the 9 essential amino acids (the building blocks of protein) that our bodies need.

Protein is vital for many different functions in the body including building and maintaining muscle and supporting healthy bones but also for helping to make other body tissues and organs, the antibodies in our immune system and haemoglobin, an important protein that carries oxygen in our blood (British Nutrition Foundation 2023)

CHEESE

Did you know there are more than 700 different named cheeses produced in the UK? But no surprise that the most popular is cheddar which accounts for around 50% of all cheese we buy. (Countryside Online 2020).

Cheese is packed full of essential dairy nutrients, providing 29% of our daily needs of Vitamin B12, 28% for calcium and 15% for protein and can be part of the 3 servings of dairy recommended to include in a healthy and balanced diet each day. (Dairy UK)

If you’re looking for a healthier option cheese can fit the bill. Take a look at some of the below to see how some cheeses compare to other snacks and cheeses.

Some cheeses are lower in calories and fat than others

Mozzarella
20.3g Fat/100g

Lower in fat

Mixed Nuts
49.9g Fat/100g

Ricotta
144kcal/100g

Lower in kcal

Cheddar
416kcal/100g

Camembert
290kcal/100g

Lower in kcal

Cheddar
416kcal/100g

Cheese is a good source of protein vs. other protein sources
Cheddar Cheese
25.4g Protein/100g

Higher in protein

Eggs
14.1g Protein/100g
Mozzarella
17.0g Protein/100g

Higher in protein

Kidney Beans
8.1g Protein/100g

YOGURT

Yogurt is a versatile, nutrient packed dairy food that can be eaten on its own or used as an ingredient in sweet and savoury dishes. There are lots of options when it comes to yogurts and fromage frais – natural, flavoured, fruit based, high protein, low fat, fat free – the choice is yours.

Some yogurts are sweetened with fruit, honey or added sugar but did you know that yogurts contribute much less sugar to our diets than you might think. Even for children, yogurts contribute less than 12% of free sugars intake and don’t forget that yogurt is also rich in protein and many other vitamins and minerals. (National Diet and Nutrition Survey)

DAIRY GOODNESS QUIZ

Try your knowledge – Let’s see what you have learnt

TRUE OR FALSE?

Dairy Goodness Quiz

Try your knowledge – Let’s see what you have learnt

press Enter
Milk provides more vitamins and minerals in one glass than almost any other individual food.

True: Correct!

Milk is indeed a rich source of essential nutrients, providing more vitamins and minerals than many other individual foods.

False: That's wrong!

Milk IS a rich source of essential nutrients, providing more vitamins and minerals than many other individual foods.

Dairy products are excellent sources of high-quality protein that contain all 5 essential amino acids.

True: That's wrong!

Dairy products are indeed excellent sources of high-quality protein, but they contain all 9 essential amino acids necessary for various bodily functions.

False: Correct!

Dairy products are indeed excellent sources of high-quality protein, but they contain all 9 essential amino acids necessary for various bodily functions.

You should aim for at least 1 serving of dairy foods (or fortified alternatives) every day to meet dietary requirements for calcium as well as other nutrients.

True: That's wrong!

You should aim for at least 3 servings of dairy foods (or fortified alternatives) to meet dietary requirements for calcium as well as other nutrients. a serving is a glass of milk, a matchbox sized piece of cheese or a 150g pot of yogurt or fromage frais.

False: Correct!

You should aim for at least 3 servings of dairy foods (or fortified alternatives) to meet dietary requirements for calcium as well as other nutrients. a serving is a glass of milk, a matchbox sized piece of cheese or a 150g pot of yogurt or fromage frais.

Some cheeses contain less fat and calories compared to other snacks like mixed nuts.

True: Absolutely!

Some cheeses indeed contain less fat and calories compared to other snacks like mixed nuts, making them a healthier option.

False: That's wrong!

Some cheeses indeed contain less fat and calories compared to other snacks like mixed nuts, making them a healthier option.

Yogurt contributes less than 12% of free sugars intake for children and is rich in protein and various vitamins and minerals.

True: Spot on!

Yogurt contributes less than 12% of free sugars intake for children and is indeed a nutrient-rich food, providing protein and various essential vitamins and minerals.

False: Incorrect!

Yogurt contributes less than 12% of free sugars intake for children and is indeed a nutrient-rich food, providing protein and various essential vitamins and minerals.

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