Dairy foods such as milk, cheese, yogurt and fromage frais make up about one sixth of a healthy diet. These foods give us protein and several vital vitamins and minerals - vitamin D, B group vitamins, zinc and calcium.

Dairy foods also contain saturated fat. Too much saturated fat increases our risk of heart disease and all types of fat can contribute to an unhealthy weight gain. Happily, as with meat, we can enjoy dairy foods without taking in too much fat. Many people now prefer to drink either semi-skimmed (half fat) or skimmed (no fat) milk. Both have the same amount of protein as whole milk and slightly more calcium. You may also like to look for reduced fat spreads, cottage cheese, yogurts and hard cheese.

A milk-free diet

Some people prefer not to drink milk, but can still eat processed dairy products such as cheese or yoghurt. Others find that their systems cannot tolerate any milk-based foods. If this is the case, it is important that you eat other calcium-rich foods. The foods at the top of this list are the best non-milk sources of calcium:

• Tinned fish - especially sardines and pilchards (including the soft bones!)
• Soya milk and tofu (made from soya) often have calcium added (check the labels, the normal level for cow’s milk is 120mgs in 100mls)
• Foods made using white flour (which is fortified with calcium)
• Spinach and spring greens, chick peas, kidney beans and tinned baked beans
• Sesame seeds and almonds
• Oranges
• Dried figs

Reviewed by babyworld midwife Hannah Hulme Hunter