This food group consists of milk, cheese, fromage and yogurt frais. Calcium strengthened soya options to milk can likewise be consisted of. This group does not consist of butter, eggs and cream as these fall under other food groups.

Attempt to consume 2-3 portions a day. A serving of milk is a 200ml glass, a serving of yogurt is a little pot (150g), a serving of cheese is 30g (matchbox size). Pick lower fat variations whenever you can, such as semi-skimmed milk, low fat yogurt and minimized fat cheese.

These foods supply:

Calcium: required for advancement and upkeep of healthy bones

Zinc: needed for tissue development and repair work

Protein: required for development and repair work, and likewise a source of energy

Vitamin B12: needed for blood cells and nerve function

Vitamin B2: required for the release of energy from carbs and protein

Vitamin A: (in entire milk items) for advancement, vision and development

Healthy consuming pointers

Pick low fat milk i.e. semi-skimmed or skimmed milk

Pick low fat yogurts and decreased fat cheeses

Meat and Alternatives

This food group consists of meat, poultry, fish, options and eggs (see listed below). Meat items consist of bacon, salami, sausages, beefburgers and pat. Fish consists of canned and frozen fish such as sardines and tuna, fish fingers and fish cakes.

Proteins are really big particles, so they can not get straight into our blood; they should be turned into amino-acids by the gastrointestinal system. Our bodies can turn the amino-acids back into protein. There are numerous millions of possible mixes or series of amino-acids; it is our DNA which consists of the details about how to make proteins.

Some meat items, e.g. sausages and beefburgers, can be high in fat. Cut noticeable fat off meat where possible.

Pick lower fat variations whenever you can, such as semi-skimmed milk, low fat yogurt and decreased fat cheese.

Fish consists of canned and frozen fish such as sardines and tuna, fish fingers and fish cakes.

Select lower fat variations whenever you can. Some meat items, e.g. sausages and beefburgers, can be high in fat. Cut noticeable fat off meat where possible.