Dairy and alternatives
Dairy and alternatives include foods such as milk, yoghurt, cheese, evaporated milk, soya milk and paneer.
We are advised to eat around 2-3 portions of dairy foods a day
They are a rich source of calcium which is important to keep your bones and teeth healthy, along with protein and other vitamins and minerals.
Dairy products can often be high in saturated fat and sugar
What do I need to be careful of?
As these foods can be high in saturated fat, you should try and choose lower fat varieties where possible. Too much fat can increase your cholesterol levels. Fat is also the highest source of calories so can lead to weight gain, both of which can increase your risk of developing type 2 diabetes.
Sugar
Many foods that are advertised as 'low fat' such as yoghurts, can actually have a lot of sugar in them. If you are at risk of developing type 2 diabetes, you will need to limit the amount of sugary foods you eat.
Other dairy sources that can be high in sugar includes condensed or evaporated milk so should be used in moderation to reduce your overall sugar intake.
Food labels
Checking the food labels of foods is the best way to monitor the amount of fat and sugar that are in different foods.
In the UK, foods in supermarkets usually have a food label on the front which are colour coded so you have a visual guide:
This makes comparing two different food choices a lot quicker and easier, as the more green colour coding you see on the packing, the healthier the food.
The colours show if the product contains high, medium or low levels of fat, saturated fat, sugars and salt:
- red means high - you should try to have these less often and in smaller amounts
- amber means medium - you can have these most of the time
- green means low - the more greens on the label, the healthier the choice
Most labels carry a mixture of red, amber and greens. Try to buy products that are a mixture of amber and greens as these are often healthier choices.
