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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You can also download a PDF of our dairy foods and alternatives portion guide.
- 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.
- One small glass (200ml) of semi skimmed or skimmed milk, or alternative.
- 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.