Dairy Gives You Go

Your BMI is

Replace juice or soft drink with 250 ml (1 cup) of plain or chocolate milk.
Give plain yoghurt an exotic touch by adding pieces of fresh berries & cherries
Melt cheddar cheese on an English muffin and top with sweet chill sauce
Combine chopped cucumber, dill, salt, garlic with plain yoghurt. A delicious dip with a kick!

you need carbohydrate portions daily

How much sugar are you consuming?

Carbonated cold drink	flavoured milk	Skim milk	2% milk	Suntan lotion
7.0 Teaspoons sugar	5.0 Teaspoons sugar	2.5 Teaspoons sugar	2.5 Teaspoons sugar	0.0 Teaspoons sugar
340ml	250ml	250ml	250ml	250ml
Added sugar	Natural sugar in the form of lactose plus added sugar	Natural sugar in the form of lactose	Natural sugar in the form of lactose	No sugar....but it doesn't taste great

For an on-the-run breakfast have a drinking yoghurt.
A glass of milk and a muffin.
Cheese or cottage cheese and honey on hot toast.
Here's a treat! Add milk or flavoured milk to your favourite cereal.
Have yoghurt and fresh fruit or fruit salad.
A fruit smoothie is always a winner. Fruit… Yoghurt… Blender. Done!
Mix a cup of milk with a teaspoon of instant coffee and hot chocolate for a home-made mocha coffee. You can have it hot or cold!
Create your own flavoured milk by adding a spiced chai teabag, a cinnamon stick or honey to a glass of warm milk!

you need protein portions every day

your result: calcium