Dairy and dairy alternative products are an important source of many nutrients, and how much is needed varies between individuals

You can make healthier choices with the types that you choose

• Lower fat versions include semi-skimmed milk, reduced fat soured cream, reduced fat crème fraiche, single cream (instead of double), lower fat cheese and natural yogurt
• Cheese is often high in salt. If you choose mature cheese, you can often use less without losing flavour
• 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