about milk, cheese and other dairy products

Milk, cheese and other dairy products

Primarily provide calcium, riboflavin, protein and vitamin B₁₂. Fortified products also provide vitamin D and vitamin A.

EAT MORE OF

EAT LESS OF

MILK

Full cream (Whole milk) either fresh, UHT or powdered

Fat free / low fat dairy products including – e.g. cheese, cottage cheese, yoghurt, milkshakes

Although this list is COMPREHENSIVE, it is by no means COMPLETE.

RECOMMENDATIONS

CHOICES FOR A RESTRICTED BUDGET

• Give preference to low fat or fat free options.

• Use skim milk or low fat milk when making sauces.

• Use low-fat yoghurts instead of cream in recipes.

• Skim milk powder (SMP) costs less than fresh milk and has a similar nutrient content (Note: Follow the instructions on the package to mix the correct quantity of water with milk powder).

• SMP does not need to be stored in the refrigerator and can therefore be bought in bulk to save money.

  • Skim milk powder can be stored for 6 months in an airtight container.
  • Fresh milk should be used within 3-4 days.
• People who prefer the taste of fresh milk can save money by mixing 1 litre of whole milk with 100g of skim-milk powder and 1 litre of water.

• Milk blends may be cheaper but they are not a good buy. They contain creamers and have a lower nutritional value than that of skim-milk powder. Only buy products that have a Real Dairy mark.

• Yoghurts, condensed milk and evaporated milk are expensive as should be used sparingly.

• Non-dairy creamers (e.g. coffee creamers) are not milk even though they whiten tea or coffee. The don't have the nutrients that milk which build teeth and bones.

NOTE: Everyone requires milk throughout life so rather save on the kind of milk you buy rather than the amount.