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Video: Dairy Products - Milk - Food Pyramid
Food pyramid: milk and dairy products
Milk and dairy products contain high quality protein and are considered sources of calcium and some vitamins (such as vitamins A, B2 and vitamin B12).
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Three servings of milk and dairy products daily. Prefer low-fat and unsweetened products. Two portions “white” (eg milk, yoghurt, buttermilk, curd cheese, cottage cheese) and one portion “yellow” in the form of cheese are ideal.
How big is a portion?
|1 serving of yogurt||180 - 250 g|
|1 serving of curd cheese||200 g|
|1 serving of cottage cheese||200 g|
|1 serving of cheese||50 - 60 g|
|1 serving of milk||200 ml|
Fat in the dry matter
Some cheeses are rich in fat. On the packaging, information about the fat is usually given in the form of "fat in dry matter" (also FiT). Since the cheese loses water during storage, reference is made to the fat content in the dry matter. This means: the absolute fat content is approximately half the fat content in the dry matter. For semi-hard cheeses such as Edamer, Gouda or Tilsiter, the FiT value is converted into the absolute fat content using a multiplier of 0.5. At 45 percent FiT, this means 22.5 grams of absolute fat per 100 grams of cheese. Cream cheese has the conversion factor 0.3, soft cheese 0.4 and hard cheese 0.6.
The salt content must also be taken into account (e.g. with cheeses such as brie or processed cheese). Some dairy products contain added sugar (e.g. fruit yogurts). Products such as milkshakes or cocoa drinks with or without whipped cream can also be very high in calories and often have a higher sugar content than milk and natural yoghurts. So pay attention to the label.
Further information is available from:
- Vitamins and minerals
- Milk allergy
- Lactose intolerance
- Diet for osteoporosis
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