Portion guide: Dairy foods and alternatives

Dairy products like milk and cheese give your body calcium and other important vitamins.

Look for low-fat versions where you can and choose unsweetened yoghurts and milks. If you don’t drink milk or eat dairy foods, it’s a good to use a milk substitute like soya milk, with added calcium – go for the unsweetened versions. The fat content varies a lot between foods in this group. Choose lower-fat versions when you can.

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• Cheese
• Milk
• Yoghurt

How much is one portion of cheese?

• One index finger length, fingertip height, of cheese (Preferably lower fat - Brie, Camembert or Edam).

• Two tablespoons of reduced-fat or low-fat cream cheese.

• One tablespoon of cream cheese.

• Three tablespoons of cottage cheese.

How much is one portion of milk?

• One small glass (200ml) of semi skimmed or skimmed milk, or alternative.

How much is one portion of yoghurt?

• Four tablespoons of low-fat natural yoghurt.

• Three tablespoons of natural yoghurt.

• Two teaspoons of creme fraiche, or six teaspoons (two tablespoons) of low-fat creme fraiche.

• Take our milk quiz to find out which is the healthiest milk.
• Read 7 cheese facts that will surprise you.