The Nutrition Information Centre of the
University of Stellenbosch (NICUS)
Food and guidelines for healthy eating
Summarised general guidelines on healthy choices
Milk, cheese and other dairy products
Primarily provide calcium, riboflavin, protein and vitamin B12.
Fortified products also provide vitamin D and vitamin A.
EAT MORE OF | EAT LESS OF |
MILK |
| Skim (Non fat / fat free), and low fat (0.5 - 1.5%) milk either fresh, UHT or powdered | Full cream (Whole milk) either fresh, UHT or powdered
Milk blends |
DAIRY PRODUCTS |
Fat free / low fat dairy products including - e.g. cheese, cottage cheese, yoghurt, milkshakes
Low fat buttermilk
Maas or Amasi is a fermented dairy product that has very specific health benefits.
| Full cream dairy products - e.g. regular hard yellow cheese, full cream milk shakes, real dairy ice-creams |
| Although this list is COMPREHENSIVE, it is by no means COMPLETE. | |
RECOMMENDATIONS | CHOICES FOR A RESTRICTED BUDGET |
- Give preference to low fat or fat free options.
- Use skim milk or low fat milk when making sauces.
- Use low-fat yoghurts instead of cream in recipes.
| - Skim milk powder (SMP) costs less than fresh milk and has a similar nutrient content (Note: Follow the instructions on the package to mix the correct quantity of water with milk powder).
- SMP does not need to be stored in the refrigerator and can therefore be bought in bulk to save money.
- Skim milk powder can be stored for 6 months in an airtight container.
- Fresh milk should be used within 3-4 days.
- People who prefer the taste of fresh milk can save money by mixing 1 litre of whole milk with 100g of skim-milk powder and 1 litre of water.
- Milk blends may be cheaper but they are not a good buy. They contain creamers and have a lower nutritional value than that of skim-milk powder. Only buy products that have a Real Dairy mark.
- Yoghurts, condensed milk and evaporated milk are expensive as should be used sparingly.
- Non-dairy creamers (e.g. coffee creamers) are not milk even though they whiten tea or coffee. The don't have the nutrients that milk which build teeth and bones.
NOTE: Everyone requires milk throughout life so rather save on the kind of milk you buy rather than the amount.
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