Now let's see what's in food group 3....

This food group includes milk, cheese, and yogurt. Calcium-fortified soya alternatives to milk can also be included. However, this group does not include butter, eggs or cream as these fall into other food groups.

How much milk and dairy products should you eat?

Eat moderate amounts of milk and dairy products. This should amount to 2-3 servings a day, for example a bowl of cereal with milk for breakfast or a cheese salad. Choose lower fat alternatives whenever you can, such as semi-skimmed milk, low-fat yogurt and reduced-fat cheese.

Why eat these foods?

These foods provide:

• Calcium to give you healthy bones and teeth
• Zinc to help body tissue grow and repair
• Protein to build muscles and tissue
• Vtamin B12 needed for blood cells and nerve function
• Vitamin B2 needed to release energy from carbohydrates and protein
• Vitamin A (in whole milk products) for growth, development and eyesight

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