Dairy

Milk

Better buys

• Low fat milk and milk powders.
• Milk, contains carbohydrates as milk sugars (Lactose) Drinking large quantities of milk may increase blood glucose above desirable levels, so watch the quantity consumed.

Label information

• Look for milk with less than 1 gram of fat per 100ml.

Watch points

• The sugar content of flavoured milks can be high.

Yogurt

Better buys

• Low fat natural or 'diet' yoghurt.

Label information

• Look for yoghurt with less than 2 grams of fat per 100 grams.

Cheese

Better buys

• Plain or flavoured cottage cheese, ricotta cheese or quark.
• Lower fat block cheese and cheese slices.
• Use a little strongly flavoured cheese e.g. parmesan cheese in place of grated cheddar cheese in meals and sauces.

Good to know

• If you are using a higher fat cheese, use a
  smaller amount.
• Use cottage cheese instead of butter in sandwiches or filled rolls.

Watch points

• Cheddar, cream and soft cheeses are high in fat – choose reduced fat varieties and eat small amounts.