In general, lower fat dairy options are:
- Semi-skimmed (green top), skimmed (red top), and 1% fat (purple or orange top)
- Reduced fat cheese
- Lower fat or zero fat yogurts
- Reduced fat cream and sour cream
You can check the label to find which products are lower in fat.
Some dairy products, like yogurts and cheese, can also be high in sugar and salt. It is a good idea to check the label and choose the products with less.
If you chose dairy-free, go for unsweetened varieties with added calcium. This is sometimes written as 'fortified with calcium'. Check the labels on these too, some of them can be high in salt and added sugar.
Non-diary 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
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