Milk and Dairy Foods

You need 3 portions a day

1 Portion is Equal to:

  • 200ml (1/3 pints) semi-skimmed milk
  • 125ml (small pot) low fat yogurt
  • 25g (1oz) cheese – equivalent to a small matchbox
  • 75g of cottage cheese

These are an excellent source of calcium for the maintenance of healthy bones and teeth.

Adults need to be consuming 700mg calcium per day.

You can use dairy alternatives such as soya or almond milk – make sure it is enriched with calcium.

Milk / Alternative Milk Comparison:


You need to double the portion of soya milk to get the advised amount of calcium per portion.

Use to answer question 8.1b of the Care Certificate


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