Have a few servings of dairy per day, including
milk or yoghurt

Dairy and dairy substitutes

Dairy is the collective name for milk products (Dairy substitutes are plant products similar to dairy)

Examples of dairy:
Milk, buttermilk, yoghurt, cottage cheese, cheese and cottage cheese.

Example of dairy substitutes:
Soy and pea milk. Like dairy products, it contains protein, and some are enriched with extra calcium and vitamin B12.


Dairy contains many good nutrients such as protein, calcium, vitamin B12 and other vitamins and minerals. Dairy makes for strong bones and strong muscles. It reduces the risk of bone fractures and some diseases.

With or without sugar?

There are dairy products high in sugar, such as custard, pudding, fruit yoghurt, fruit curd. These contain more calories. Preferably use dairy products without added sugar.

Skimmed, semi-skimmed, or whole?

There are low-fat, semi-skimmed and full-fat dairy products. Preferably use the low-fat or semi-skimmed varieties; these contain less saturated fat and are therefore better for cardiovascular health.

Animal or plant-based?

Besides soy drink, there are other plant-based dairy products, such as almond drink, rice drink, pea drink, oat drink and coconut drink. These are not as good as dairy and soy drink, but if they contain enough protein, and have enough calcium and vitamin B12 added, they do provide nutrients. If so, they are better than no dairy at all.

How much dairy or dairy substitutes do you need?

Consume 3-4 servings of dairy or dairy substitute every day (women 450-600 ml, men 450 ml).


At the end of the afternoon, consume 1 serving of dairy or soya drink. It quiets your hunger and gives you new energy. This prevents unhealthy snacking at the end of the afternoon when you are tired and hungry.

Find more recipes with dairy (substitutes) here