Welcome to Stellenbosch University

​​​​The Nutrition Information Centr​e ​​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. ​​​




Skim (Non fat / fat free), and low fat (0.5 - 1.5%) milk either fresh, UHT or powderedFull cream (Whole milk) either fresh, UHT or powdered
Milk blends


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.



  • 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.​​