Dairy and alternatives in your diet

Dairy and Alternatives in Your Diet

Milk and dairy products, like cheese and yogurt, are good sources of protein and calcium. They can be part of a healthy diet. Plant-based milk alternatives, such as those made from soy, coconut, or oats, also count as dairy options if they are unsweetened and fortified with calcium.

Making Healthier Choices

Dairy products can have different levels of fat. To make healthier choices, check the nutrition labels for fat, saturated fat, salt, and sugar content. Too much saturated fat can lead to weight gain and higher cholesterol, increasing the risk of heart problems.

Milk

From age 1, children can drink pasteurized whole or semi-skimmed cow's milk, or goat's and sheep's milk. For older kids and adults, lower-fat options are better. Skimmed or 1% fat milk is still nutritious but lower in fat. However, don’t give skimmed or low-fat milk to kids under 5 as they need more calories and nutrients.

Cheese

Cheese can be part of a healthy diet, but it's high in saturated fat and salt, so keep track of how much you eat. Most cheeses contain between 20g and 40g of fat per 100g. Foods with more than 17.5g of fat per 100g are high in fat. Choose reduced-fat cheeses when possible.

Certain cheeses, like brie or blue cheese, may have harmful bacteria and should be avoided by infants, pregnant women, and older adults. These cheeses can be safely used in cooked dishes, as cooking kills the bacteria.

Other Dairy Foods

Butter is high in fat and salt, so use it sparingly. Opt for lower-fat spreads instead. Cream is also high in fat; consider using lower-fat yogurt or sour cream as alternatives.

When choosing yogurt, look for lower-fat options that don’t have added sugar. Plain lower-fat yogurt is usually a good choice.

Dairy for Pregnant Women

Dairy foods are important during pregnancy as they provide calcium for the baby's developing bones. However, avoid certain cheeses that can pose health risks. Only drink pasteurized or UHT milk during pregnancy to prevent foodborne illness.

Dairy for Babies and Young Children

Dairy products are essential for young children, providing protein and calcium for bone health. Exclusive breastfeeding is recommended for the first 6 months. After that, you can introduce solid foods alongside breast milk.

Don’t give cow's milk as a drink until your baby is 1 year old. However, cow's milk can be used in foods from around 6 months old. After age 1, pasteurized cow's, goat's, or sheep's milk can be given as a drink.

Pasteurization

Pasteurization is a process that heats milk to kill harmful bacteria. Unpasteurized milk, or "raw" milk, can carry risks, especially for vulnerable groups like young children and pregnant women.

Milk Allergy and Lactose Intolerance

Some people cannot digest milk. Lactose intolerance leads to digestive issues like bloating and diarrhea but isn’t life-threatening. Cow's milk allergy (CMA) is common in children and can cause serious reactions.

If you think you or your child may have an allergy or intolerance, consult a healthcare professional.

Dairy Alternatives

For those avoiding dairy due to lactose intolerance or allergies, lactose-free products are available. These have added enzymes to help digest lactose. There are also many non-dairy alternatives, such as soy, almond, and oat drinks, as well as dairy-free yogurts and cheeses.

If you don’t consume dairy, make sure to find alternative sources of calcium. Some non-dairy products are fortified with calcium to help meet dietary needs.

For more information on calcium and vegan diets, check resources like the Vegan Society.