Lesson 5 Dairy

Milk is rich in calcium and many vitamins, including B2, B12, A, and D.

Dairy is especially helpful in building and maintaining strong bones, preventing osteoporosis (brittle and weak bones), and preventing many communicable diseases.

Milk naturally contains fat. Some may refer to it as “bad fat.” However, recent evidence suggests that it is not as bad as we thought. Milk, yoghurt and low-fat cheeses can be beneficial to our health. High-fat cheeses or high-salt cheeses can be harmful to your health.

How can you check if cheeses are high in fat?

  • Yellow- Orange cheeses are often high-fat (exception: feta and haloumi)
  • Soft/spread cheeses are often low-fat
Eat/drink about 2 - 3 servings of dairy daily


1 glass

(250 ml)

Cheese slice

1 slice


Concentrated milk

½ cup

(125 ml)

Hard cheese (high fat)

1 tablespoon shredded



(about 1 matchbox)

Yogurt cup

1 cup

(200 grams)

Soft cheese (low fat)

2 tablespoons


60 grams

(about 2 matchboxes)

Have you ever wondered why some people cannot drink milk or eat soft cheeses without saying that they have a “messy stomach” or have problem with “gases”? The main culprit is lactose!

If you are lactose intolerant, here’s how to deal with it:

  1. Avoid lactose. This can be done by replacing high lactose foods with their lactose free counterparts (i.e. lactose-free milk) or consuming products naturally low in lactose (non-dairy products).
  2. Try small amounts of milk or soft cheeses.
  3. Supplement milk with yogurt and hard cheese, as they contain less lactose and are more tolerable.
  4. Slowly increase the milk or dairy you consume.

You can get salt in two forms: table salt and salt found naturally in foods

Salt is necessary for your body to function properly, but eating too much salt can lead to hypertension.

Consume about 5 grams daily (about a teaspoon).

To reduce it:

  1. Choose unprocessed plant-based foods (fruits, legumes, whole grains)
  2. Check the food labels!
  3. Avoid putting table salt and salty sauces on the table (use other spices)
  4. Use a mix of spices and herbs to make foods tastier and avoid salt
  5. Cut down on processed meat and salty snacks