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Dairy & alternatives

Dairy includes milk, cheese, and yogurt, which are excellent sources of protein, calcium, iodine and vitamin B12. Fortified plant-based alternatives to milk and yogurts are also included within this group.

Dairy and saturated fat

While dairy provides valuable nutrients, it is also one of the biggest sources of saturated fat, which raises blood cholesterol and the risk of heart disease. UK government guidelines and heart health experts recommend choosing lower-fat varieties to reduce saturated fat and improve cholesterol levels.

Cheese is also high in calories and very high in salt, which can raise blood pressure, a key risk factor for heart disease and strokes.

Butter is part of the fats and oils group – read about fats and heart health.

Easy ways to enjoy dairy and keep saturated fat down

There’s no reason why you can’t enjoy dairy as part of a healthy diet and lifestyle. You could also experiment with a variety of fortified plant-based alternatives to milk and yogurt. Just follow our easy hacks below.

Use food labels to identify lower saturated fat options

Dairy food or drink Better choices Limit or avoid

Milk

For tea, coffee, on your breakfast cereals and in cooking

 Lower fat dairy varieties such as semi-skimmed, 1% fat, or skimmed milk. Full fat milk (3% fat), gold top, jersey milk.

Plant-based alternative to milk:

  • Choose soya, oat, pea or almond.
  • Choose unsweetened varieties.
  • Make sure they are fortified with calcium, vitamin B12 and iodine.
  • Sweetened varieties.
  • Coconut varieties – these are very high in saturated fat!

Cheese

Hard cheese:

  • ‘Lower fat or ‘reduced fat’ varieties.
  • Keep portions small and try not have more than one 30g (two-thumb width) serving - three times a week or less.
  • Grating cheese helps you use less while still enjoying the flavour.
  • Very low fat options – check the label for: ‘Low fat’ and ‘Less than 3g fat per 100g’.

 

  • More than 30g serving size
  • More than three times a week
  • Plant-based / ‘Vegan’ labelled hard cheese alternatives. These are made with palm or coconut fats which are very high in saturated fat.

Soft cheeses

  • Many soft creamy cheeses are now available in ‘lower fat’, ‘lighter’ and ‘very low fat’ versions. Check the nutrition label, total fat should be 3g or less per 100g.
  • Other very low-fat cheeses include cottage cheese and Quark.
  • Plant-based soft creamy type cheeses: Choose those without coconut fat added as an ingredient and check the label for 3g fat or less per 100g or green colour for saturated fat on the front of pack label.

 

  • Full fat soft cheeses (with 3g fat or more per 100g)
  • Plant-based creamy cheeses with coconut fat added – check the label for more than 3g fat per 100g.

 

Yogurt & fromage frais
  • ‘Low fat’, ‘very low fat’, ‘zero fat’ or ‘diet’ yogurt and fromage frais.
  • Try fortified plant-based varieties based on soya, oat, almond or other nuts.
  • Full fat yogurt, full fat Greek-style yogurt, sweetened yogurts.
  • Coconut alternatives to yogurt – these are exceptionally high in saturated fat.

Creams

All varieties including single, double, whipping, clotted, soured, creme fraiche

Small 30ml servings, occasionally only, of:

 

  • ‘Half-fat’ dairy cream varieties
  • Soya alternatives to cream
  • Some oat alternatives to cream – but check the label, as some plant-based options contain added coconut or palm fat, making them high in saturated fat

 

 

 

  • All full fat dairy creams
  • Plant-based alternatives with added coconut and/or palm fat - check the ingredients list and nutrition information

Dairy desserts

such as trifle, mousses, custard
  • Enjoy as an occasional treat rather than a daily habit.
  • Choose low fat varieties.
  • Best to keep to a piece of fresh fruit, or a small pot of low-fat yogurt with nuts and dried fruit or a small whole grain breakfast cereal bowl with low fat milk or yogurt.
  • Desserts on a daily basis
  • Full fat desserts
  • Plant-based desserts – look at the label!

For a heart-healthy diet, enjoy lower fat dairy in moderation or suitable plant-based alternatives.

 

 
How to eat & live smart

Step 1: Get in the zone

Step 2: Assess

Step 3: Set your smart goals

Step 4: Eat and live smart

Step 5: Stay on track

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