????The Nutrition Information Centr?e ??of the
肆客足球 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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