Milk and dairy foods such as yogurt and cheese are important sources of calcium, vitamins A and D, B12, protein and fat. Calcium is needed to help build strong bones and for nerve and muscle function. Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bone. Calcium is laid down in the bones throughout childhood, adolescence and early adulthood. Peak bone mass, ie the maximum amount of calcium to be stored in the bone, is reached between the ages of 18 -30 years. Once a person reaches the age of 30–35 years, bone starts to lose strength. If a person has poor calcium stores, they are more at risk of osteoporosis, commonly known as brittle bone disease.

Try to choose lower fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars. Milk in sauces and milk puddings are a great way to help you get enough calcium. Semi-skimmed and skimmed milks contain just as much calcium as whole milk.

(Food Standards Agency. McCance and Widdowson’s The Composition of Foods. 6th Summary Edition. Cambridge: Royal Society of Chemistry, 2002)

Butter, margarine and cream do not fall into this food group; in fact, they are among the foods and drinks high in fat and/or sugar. Eggs are also not included as they fall into the 'meat, fish, eggs, beans and other non-dairy sources of protein' food group.