They probably feature in most of your meals and snacks, and include milk, cheese and yogurt.

Animal milk and dairy products

It’s a good idea to choose those which are lower in fat. It will usually tell you this on the label, but in general, lower fat dairy options are:

• Semi-skimmed, skimmed, and 1% fat
• Reduced fat cheese (you could also try a stronger flavoured cheese, as you might use less of it)
• Lower fat or zero fat yogurts
• Reduced fat cream and sour cream

Some dairy products, like yogurt and cheese, can be high in sugar and salt. It is a good idea to check the label and choose options which are lower, especially for children.

Non-dairy alternative products

• Dairy substitutes and alternatives, such as soya, oat, nut or rice milks, often have added vitamins and minerals
• However, these can be high in sugar and salt, so it is helpful to check the label and choose those that are lower
• If choosing plant based dairy alternatives, look for products that are unsweetened and have added calcium (often called "fortified"). Most dairy alternative products which are organic are not calcium-fortified
• Non-dairy alternatives may not have as many nutrients as animal milk and dairy for children
• For younger children, soya drinks are the preferred alternative to animal milk and dairy. Oat milk drinks can be high in sugar and almond drinks are very low in calories and protein
• Children under four and a half years old should not have rice drinks as a replacement for cow's milk
• Dairy products are excellent sources of important nutrients for children, so speak to a GP or dietician before replacing them with dairy alternatives.