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Milk and dairy foods such as cheese and yoghurt are good sources of protein.  They also contain calcium, which helps to keep your bones healthy.

You can enjoy the health benefits of dairy without eating too much fat, use skim or low-fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt. The calcium in dairy foods is particularly good for us because our bodies absorb it easily.

The total fat content of dairy products can vary a lot.  Fat in milk provides calories for young children and also contains essential vitamins such as vitamins A and D. However, much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much saturated fat can contribute to becoming overweight.  It can also cause raised levels of cholesterol in the blood, and this can put you at increased risk of a heart attack and stroke.

Butter, cheese, and cream, are all high in fat, so use them sparingly.