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Milk & Alternatives

Nutritional Value

  • Rich in calcium and protein
  • Provide potassium, phosphorus, iodine, vitamin B2, B12, A and D

Major Functions

  • Calcium and phosphorus promote bone and dental health
  • Potassium helps maintain normal blood pressure levels
  • Protein promotes body growth, repairs cells and provides for metabolism
  • Vitamin B2 helps our body utilize energy generated from carbohydrates, protein and fat

Food Sources

  • Milk and milk powder
  • Alternatives include cheese, yogurt, calcium-fortified soy milk, etc

Definition of Serving Size

1 serving is approximately equivalent to:
  • 1 cup of low-fat or skimmed milk
  • 1 cup of calcium-fortified low-sugar or unsweetened soy milk
  • 2 slices of low-fat cheese
  • 1 pot (150 g) of plain yogurt
Remark: 1 cup is about 240 ml

Health Tips

  • Choose low-fat or fat-free dairy products
  • Reduce the use of dairy products with high-fat or high-sugar content. For example: whipped cream, ice cream, sweetened evaporated milk, milk shakes and probiotic drinks