Which Foods Are Included?

In The Australian Guide to Healthy Eating the following foods have been included:

Yoghurt, long life milk, low fat milk, fresh milk, cheese slices, swiss and hard cheeses.  

There are many other foods which can be included in this group, this will depend on culture, tradition, availability, cost and personal preference. 

Ricotta and cottage cheese, fromage frais and ice cream are all low in calcium.

Which Nutrients Are Provided?

The main nutrients provided by this group of foods are calcium, protein, vitamin B12, riboflavin, vitamin A and vitamin D. 

Calcium has a structural role in the development and maintenance of teeth and bones. It is also needed for cellular structure and metabolic function and for signal transmission.

Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy.

Vitamin B12 is needed for the formation of blood cells and nerve fibres.

Vitamin A is needed for the maintenance and repair of tissues necessary for growth and development. It is also essential for immune function and night vision.

Other Foods That Count

All other cheeses, calcium fortified soy milk, goats’ cheese, Halloumi, Paneer (Indian yoghurt cheese), plain yoghurt and sheep’s milk.

Practical Advice

Eat and drink moderate amounts of foods from this group and choose lower fat versions where possible.

Choose semi-skimmed or skimmed milks, low fat yoghurts, and reduced fat cheeses.