From the earliest times of keeping animals, goats, sheep and cattle have provided us with milk and a variety of foods produced from milk including cheeses, yoghurts and butter.


How Much To Eat

The advice is to go very steady on full-fat dairy foods because they tend to be rich in calories, fat and saturated fats which raise blood cholesterol and may increase the risk of heart disease.

Did You Know?

Skimmed milk is great for filling protein and bone building calcium helping to build strong bones in young people and lower the risk of osteoporosis in later life in adults.

The advice to only have 3-4 eggs a day has now formally been lifted, with the recognition that the cholesterol in eggs is not responsible for raising cholesterol levels in the blood.

Both semi and wholly skimmed milk have as much, in fact, a little more, bone building calcium than whole milk.

Probiotic yoghurts have ‘good’ probiotic strains of bacteria added during production. These must survive the digestive process and make it down into the colon where they then must be able to multiply to be of potential health enhancing use.

Cheese may help to reduce tooth decay by helping to prevent the enamel from being attacked by acids which are formed as we chew food.



Butter is rich in saturated fats like many dairy foods and has 737 calories per 100g. The minimum amount of milk fat that butter should contain is 80%.

Creme Fraiche


Creme Fraiche is a mix of cream and sour cream and so is high in fat. Reduced fat versions are still a relatively rich source of calories with around 300 per 100g.



Cream is the fatty part of milk that separates when milk is left to stand. Double cream has around 450 calories per 100g and single about 188 calories per 100g.



We most commonly eat hens eggs, but others including duck, goose, and quail can also be tasty and nutritious alternatives.

Hard Cheeses


After milk has separated into curds and whey the solid curds are pressed to create hard cheeses, such as cheddar. Cheddars have around 412 calories per 100g

Natural Yoghurt


All yoghurt is made by growing live bacterial cultures in milk. Natural yoghurt is not heat treated. Natural low fat yoghurts have around 56 calories per 100g.



The magnesium and calcium in milk may be helpful for people who suffer with tension headaches, helping to ease stressed muscles.

Ricotta Cheese


A very low fat soft cheese made from the watery milky residue during the making of hard cheeses. 144 calories per 100g.

Soft Cheese


Soft cheeses are made in the same way as hard cheeses, except that the curds are not pressed. Brie and Camembert are popular soft cheeses.