Milk, yoghurt and cheese

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Milk, yoghurt and cheese can be part of a healthy eating pattern, especially when eaten with fruit, vegetables or wholegrains.  For most people, it’s up to you whether you choose reduced fat or whole milk, yoghurt and cheese, but if you have high blood cholesterol, we recommend choosing reduced fat varieties.  For everyone, we recommend choosing unflavoured varieties of milk, yoghurt and cheese to limit added sugars. If you are trying to lower your kilojoule intake, many of the reduced fat varieties are lower in kilojoules.

How much to eat

Aim for 2-4 serves of milk, cheese and yoghurt or alternatives each day.

The recommended number of serves depends on your age and gender. For more information on what’s right for you, visit the Australian Dietary Guidelines website or talk to an Accredited Practising Dietitian.

What is a serve?

Milk, cheese, yoghurt and alternatives:

  • UHT long life milk, reconstituted powdered milk or buttermilk: 1 cup (250 ml)
  • Evaporated milk: 1/2 cup (120 ml)
  • Hard cheese (e.g. cheddar): 2 slices (40 g)
  • Ricotta cheese: 1/2 cup (120 g)
  • Yoghurt: 3/4 cup (200 g)
  • Soy or other cereal drinks (with at least 100 mg of added calcium per 100 ml): 1 cup (250 ml)

Tips for including milk, yoghurt and cheese in your diet

  • Enjoy a latte on your way to work.
  • Enjoy a bowl of wholegrain breakfast cereal with unflavoured yoghurt or milk, fruit, nuts and seeds to start your day.
  • Include unflavoured yoghurt or evaporated milk instead of cream or butter when cooking soups and curries to add a creamy texture. Add the yoghurt or milk at the end of the cooking process so it doesn’t split.
  • Add cheese with tomato and avocado to wholegrain crackers for a tasty snack. 

Learn more about eating healthily in our food and nutrition guide