The inclusion of dairy products in a healthy diet (low fat if preferred) contributes important nutrients to our bodies. These include calcium, protein, riboflavin and other minerals and vitamins.

It is hard to achieve the recommended daily intake for calcium without including some dairy foods in your diet. An adequate calcium intake can be achieved by consuming 2-3 serves of dairy foods per day. Low fat dairy products provide just as much calcium as whole milk products, however it is important that children under the age of 5 years eat full fat dairy products.

Dairy products are excellent sources of calcium (there's around 300 milligrams of calcium in a cup of milk), protein and riboflavin. Milk also contains phosphorous, thiamin and vitamin B2, B6 and B12. Whole milk is relatively high in saturated fat. While health-conscious people concerned about fat and cholesterol excesses are wisely choosing low-fat milks, these alternatives are not suitable for young growing children.

Yoghurt is nutritionally similar to milk, making it an excellent source of calcium and phosphorus and a good source of high quality protein and Vitamin B2 (riboflavin). Some varieties of yoghurt contain small amounts of healthy bacteria such as Lactobacillus acidophilus, which help to keep your bowel regular and healthy, and aid digestion. Low fat yoghurts are similar to whole milk yoghurt, with greatly reduced fat, and Vitamin A and D content.

Cheeses are available in a range of types - curd, cream-based, soft, semi-hard and hard. Generally speaking, the softer cheeses stay fresh for shorter periods than the harder cheeses. They also contain less calcium than hard cheese. Hard cheeses remain fresh for extended periods both because of their low moisture content and the fact they contain minimal lactose (milk sugar). Cheeses made from goats' milk have a distinctive flavour due to the different fatty acids in the milk. Their fat and calcium content however, is similar to cows' milk cheeses.

While the fat content in cheese varies greatly from one variety to another, cheeses, with few exceptions, have a high fat content and are often high in sodium. Even cheese with reduced fat often remains a high fat product. If people are milk intolerant or dislike milk calcium, fortified soy drink products can provide an adequate calcium source.

Recommended intake from this food group:

• Adults - include at least 2 serves each day - more for women who are pregnant or breastfeeding
• Children aged 8-11 - include at least 2 serves each day
• Children and teenagers aged 12-18 - eat at least 3 serves each day
• Examples of a serve are: one cup of milk, 1 cup calcium enriched soy drink, 2 slices (1 slice = 20g) of cheese, 1 small 200g tub of yoghurt or one cup of custard

Source: Growcom's formulaforlife - choose good health & happiness.