Dairy products such as milk, yoghurt and cottage cheese are classified as 1e foods, because most of these products have low fat levels and a high water content. Ice cream and some other low fat cheeses like ricotta and reduced fat cheese are classified as 2e or 3e foods because they have a slightly higher fat content. Most low fat dairy products give you long-lasting energy and hence their eMark colour is blue.
What about other cheeses like cheddar, blue vein, brie and camembert? Because they have a high saturated fat content, these cheeses belong in the others food group. So you should eat these higher fat cheeses only occasionally, in small amounts.
Milk, yoghurt and low fat cheeses provide some very important nutrients, including protein, Vitamins A, B2 and B12, and minerals such as calcium, phosphorous, zinc and iodine.
Protein is required in the body for building and repairing tissue, for making enzymes that assist with many of the chemical reactions in the body, and for the production of haemoglobin which carries oxygen in the blood.
Vitamin A promotes the growth and repair of bones, teeth and body tissues, keeps skin healthy and helps the body fight against infection. Vitamin B12 is only found in animal products, and is essential for healthy blood and nerves, while Vitamin B2 (riboflavin) maintains healthy eyes, skin, hair, and nails, assists in the formation of antibodies and red blood cells and helps with carbohydrate, fat, and protein metabolism.
Calcium is the principal mineral in bones and teeth and is responsible for bone formation and structure throughout life.
If you do not eat milk or milk products, it is important that you choose alternative sources of calcium such as calcium-fortified soy milk, canned sardines, canned tuna, broccoli, sesame seeds and almonds.
Some examples of serving size of foods from the milk, yoghurt and cheese group are as follows.
|Cheese, cottage||1e blue||115g|
|Milk, standard||1e blue||¾ cup (174ml)|
|Milk, trim||1e blue||1 cup (260ml)|
|Yoghurt, plain unsweetened||1e blue||½ cup (138g)|
Find out how many servings of milk, yoghurt and cheese are in your recommended eMark meal plan