This nutrition class of dairy products incorporates milk, cheddar, yoghurt and fromage frais. Calcium-fortified soya other options to milk can likewise be incorporated. This gathering does exclude butter, eggs and cream as these fall into other nutritional categories.

Endeavour to eat 2-3 servings every day. A serving of milk is a 200ml glass, a serving of yogurt is a little pot (150g), a serving of cheddar is 30g. Pick lower fat forms at whatever point you can, for example, semi-skimmed milk, low fat yoghurt and low-fat cheddar.

These sustenances give:

• Calcium: required for development and support of healthy bones
• Zinc: required for tissue development and repair
• Protein: required for development and repair, and likewise a wellspring of vitality
• Vitamin B12: required for platelets and nerve work
• Vitamin B2: required for the arrival of vitality from starches and protein
• Vitamin An: (in entire milk items) for development, development and vision

Healthy eating tips

• Choose low-fat milk i.e. semi-skimmed or skimmed milk

• Choose low-fat yoghurts and decreased fat cheeses

Meat and Alternatives

This nutritional category incorporates meat, poultry, fish, eggs and others such as bacon, salami, frankfurters, beefburgers and paté. Fish incorporates solidified and canned fish, for example, sardines and fish, angle fingers and fish cakes.

Proteins are required for development and repair. Proteins contain Carbon, Hydrogen, Oxygen, Nitrogen and once in a while Sulfur. Proteins are substantial particles, so they can’t get straightforwardly into our blood; they should be transformed into amino-acids by the stomach related system. There are more than 20 different amino acids. Our bodies can transform the amino-acids once more into protein. At the point when our cells do this, they need to assemble the amino acids in the right request. There are a large number of conceivable mixes or arrangements of amino-acids; it is our DNA which contains the data about how to make proteins.

Pick bring down fat variants at whatever point you can. Some meat items, e.g. beefburgers and hotdogs, can be high in fat. Trim fat off meat where conceivable. The Government recommends that we eat two bits of fish every week, one of which ought to be oily (e.g. salmon, mackerel, trout, sardines or new fish).