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Healthy balance

Foods such as milk, yogurt, fromage frais and cheese provide calcium, and you should aim to eat three portions a day.

Dairy foods contain calcium, essential for strong bones and teeth. They also provide protein, vitamins A, D and B2.

• A good calcium intake will help to reduce the risk of osteoporosis (brittle bones).
• The easiest way to achieve your daily calcium requirements is to consume 3 portions.  A typical portion is 200ml milk, a matchbox size (30g) piece of cheese or a small pot (150g) of yogurt.
• Choose reduced- and low-fat alternatives, such as skimmed and semi-skimmed milk in place of full fat.  Try Sainsbury’s Be good to yourself options.

• If you normally eat toast at breakfast, swap to cereal and milk or fruit and yogurt.
• If you take a packed lunch to work, add a pot of yogurt or fromage frais.
• If your kids don’t like drinking plain milk, try using it to make hot chocolate or blend it with some soft fruit and yogurt to make a tasty smoothie.
• Serve sliced banana and custard for dessert.

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If you don’t eat dairy, it’s important you eat plenty of other foods that contain calcium, such as white bread, beans, lentils, green leafy vegetables, dried fruit and nuts.  Canned fish like salmon and sardines contain calcium if you eat the bones, and some foods like cereal bars are fortified with it – try Sainsbury’s freefrom soya milk with added calcium.
Your GP can tell you if you need a calcium supplement.

• Find out more about the Sainsbury's freefrom range

This information is a guide only and should not replace advice given from your healthcare professional.