Food group

Dairy and Alternatives

Dairy foods and fortified alternatives are good sources of calcium and protein — choose lower-fat, lower-sugar options, and fortified plant drinks if avoiding dairy.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

This food group includes milk, cheese and yoghurt, and dairy alternatives such as soya, oat and almond drinks, ideally fortified with calcium.

What it does

It provides calcium for healthy bones and teeth, protein, and vitamins such as B12 and iodine (in dairy), supporting growth and general health.

Good sources

Milk, cheese and yoghurt; and calcium-fortified plant-based drinks and yoghurts (soya, oat, almond) for those avoiding dairy.

Deficiency and who is at risk

Avoiding dairy without replacing it can lead to low calcium and, for dairy specifically, low iodine and B12 intake, which matter for bones and general health. Fortified alternatives help fill the gap.

Balance

Can you have too much?

Full-fat dairy can be high in saturated fat, so lower-fat versions are recommended for most people, and flavoured yoghurts and dairy desserts can be high in sugar.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Dairy and Alternatives: frequently asked questions

Are plant-based milks as good as cow’s milk?

Fortified soya, oat or almond drinks can be good alternatives, but check they are fortified with calcium (and ideally iodine and B12), as unfortified versions lack these. Soya is closest to cow’s milk in protein.

Should I choose full-fat or low-fat dairy?

For most people, lower-fat dairy is recommended because it has less saturated fat while keeping the calcium and protein. Young children need whole milk for energy; advice changes as they grow.

Related

More on food groups and nutrition

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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