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Eat Well

Your Guide To Milks

Ellie S

For many people, milk is a staple part of their diet and is consumed every day. There is a whole range of options out there so choosing which one to pick may be a little confusing! In this blog we will look at some of the most common milks available and discuss the various nutritional make up of each so that you can make an informed decision next time you head to the shops!It’s worth noting that for some people the choice is slightly narrower due to food allergies or sensitivities to things such as lactose or dairy. This blog will cover a variety of different options but of course, stick to what suits you when it comes to greater health implications.Side note: All of the nutritional information below is taken from high street branded products. The nutritional information shown may not reflect every brand out there but is intended to be used as a rough guide.

cow milks

Cow milks

Cow milk is the most commonly consumed milk in the UK and comes in three main varieties; Whole, semi skimmed and skimmed. We will go through these first.


There are many nutritional and health benefits that come with milk/dairy consumption such as:

  • Calcium (for healthy bones)
  • Protein (for growth and repair)
  • Iodine (important for healthy nerve and brain function, and healthy skin)
  • Vitamin B12 (for healthy red blood cells and nerve function)
  • Vitamin B2 (to help release energy from carbohydrates and protein)

No significant evidence has been observed to conclude that dairy consumption is bad for skin. That being said, if you feel that dairy consumption doesn’t agree with you for whatever reason then there are alternatives.

dairy free milks

Non-dairy alternatives

If you’d rather consume a non-dairy alternative then that is completely fine!There are however two key things to look for when choosing which one to pick up:

  • Make sure it is fortified with calcium. This should be stated on the packaging, aim for around 120mg per 100ml.
  • Go for the unsweetened version if you’re wanting a lower sugar option.
dairy free milks nutrition

Take away messages on milks:

There are many different varieties of milks out there.As with all dietary choices, it is completely up to you whether you choose to drink milk or not.Do what works for you and fits your budget as well as your personal taste.If you prefer or need to consume non-dairy for whatever reason, pick one that's fortified with calcium. For less sugar, choose the unsweetened version.

For more advice on dairy and alternatives, head over to the British Nutrition Foundation here.

To get started on your FREE healthy weight management programme follow the link here!

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