Cheap Dairy Alternatives
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Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. They can form part of a healthy, balanced diet. Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group.
These can make good alternatives to dairy products. The total fat content of dairy products can vary a lot. To make healthier choices, look at the nutrition information on the label to check the amount of fat, including saturated fat, salt and sugar, in the dairy products you're choosing.
Much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much fat can contribute to excess energy intakes, leading to becoming overweight. A diet high in saturated fat can also lead to raised levels of cholesterol in the blood, and this can put you at increased risk of having a heart attack or stroke.
The fat in milk provides calories for young children, and also contains essential vitamins. But for older children and adults, it's a good idea to go for lower-fat milks because having too much fat in your diet can result in you becoming overweight. Cheese can form part of a healthy, balanced diet, but it's good to keep track of how much you eat and how often as it can be high in saturated fat and salt.
Most cheeses, including brie, stilton, cheddar, lancashire and double gloucester, contain between 20g and 40g of fat per g. Foods that contain more than Foods that contain 5g or more of saturates are considered high in saturated fats. Some cheeses can also be high in salt.
More than 1. Eating too much salt can contribute to high blood pressure. Try choosing reduced-fat hard cheeses, which usually have between 16g and 22g of fat per g. Some cheeses are even lower in fat 3g of fat per g or less , including reduced-fat cottage cheese and quark.
If you're using cheese to flavour a dish or a sauce, you could try using a cheese that has a stronger flavour, such as mature cheddar or blue cheese, because then you'll need less.
But remember, it's recommended that "at risk" groups avoid certain cheeses, such as:. But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.
Butter is high in fat and saturated fat. It can often be high in salt too, so try to eat it less often and in small amounts. Choosing lower-fat spreads instead of butter is a good way to reduce your fat intake.
Cream is also high in fat, so use this less often and in small amounts too. You can use lower-fat plain yoghurt and fromage frais instead of cream.
Or you could opt for reduced-fat soured cream or reduced-fat crème fraîche in recipes. When eating yoghurts or fromage frais, choose lower-fat varieties, but look at the label to check that they're not high in added sugar.
Plain lower-fat yoghurts are a good choice as they usually do not contain added sugars. Look at the Eatwell Guide for more information on healthier dairy choices. Dairy foods are good sources of calcium, which is important in pregnancy because it helps your unborn baby's developing bones form properly.
But there are some cheeses and other dairy products that you should avoid during pregnancy, as they may make you ill or harm your baby. Make sure you know the important facts about which foods you should avoid or take precautions with when you're pregnant.
Learn more about the foods you should avoid if you're pregnant. During pregnancy, only drink pasteurised or ultra-heat treated UHT milks. These milks have been heat-treated to kill bacteria and prevent food poisoning. Cows' milk that's sold in shops is pasteurised, but you can still find unpasteurised or "raw" milk for sale from some farms and farmers' markets.
Check the label if you're unsure. They're a good source of energy and protein, and contain a wide range of vitamins and minerals, including calcium.
These will help young children build bones and keep teeth healthy. Giving your baby breast milk only exclusive breastfeeding is recommended for around the first 6 months of your baby's life.
Find out more about the benefits of breastfeeding. If you choose not to, or are unable to breastfeed, the only alternative is infant formula. Find out more about the different types of infant formula. Cows' milk should not be given as a drink until a baby is 1 year old.
This is because it does not contain the balance of nutrients babies need. But babies who are around 6 months old can eat foods that use full-fat cows' milk as an ingredient, such as cheese sauce and custard.
Babies under 1 year old should not be given condensed, evaporated or dried milk, or any other drinks referred to as "milk", such as rice, oat or almond drinks. Children aged between 1 and 2 years should be given whole milk and dairy products.
This is because they may not get the calories or essential vitamins they need from lower fat alternatives. Children over 2 years old can gradually move to semi-skimmed milk as a drink, as long as they're eating a varied and balanced diet and growing well.
It does not contain enough calories and other important nutrients for young children. Children between 1 and 3 years old need to have around mg of calcium a day. About ml of milk just over half a pint would provide this.
See the British Dietetic Association webpage on calcium for more information. Like cows' milk, goats' milk and sheep's milk are not suitable as drinks for babies under 1 year old because they do not contain the right balance of nutrients. Once a baby is 1 year old, they can drink full-fat goats' milk and sheep's milk as long as the milks are pasteurised.
Walnuts, like almonds, often come from California, which brings with it some sustainability issues around water. Try adding walnut milk to this vegan ginger loaf cake recipe or baked banana porridge for extra nuttiness.
Try our favourite: Valsoia Walnut Drink £2. Pros: quinoa milk is often gluten-free and suitable for coeliacs check individual brands for any added ingredients , is higher in protein than other plant-based milks and contains no fat.
Cons: it's not as widely available in the UK as other cow's milk alternatives. There has been a surge in popularity of quinoa and quinoa-based products in the last decade, which did start to have an impact on certain regions that harvest this crop.
Therefore, sustainability is a bigger concern here than its impact on global warming, which is relatively low. Try our favourite: NaturGreen Organic Quinoa Oat Drink £2. Pros: it contains all-important omega-3 fatty acids and MCT, as well as protein.
It's also low in carbohydrates. Cons: some brands add protein powders to the milk for texture and consistency, and it can often be loaded with additives and sweeteners, so check the label. Chia seeds are adaptable and can grow in low-quality soils with little strain on resources, making it environmentally sound.
Get extra health benefits by subbing in chia seed milk for this turmeric latte. Made with macadamia nuts, this is a creamy, slightly nutty milk that's quite new on the market.
Pros: it is low in calories and gluten-free, contains a little protein and is higher in polyunsaturated and monounsaturated fats. Cons: macadamia milk is often mixed with protein powder to add thickness, and usually has added sugars unless you can find an unsweetened variety.
Macadamia trees have the ability to adapt to climate change, and can optimise water as well as use the carbon present in the environment, making them drought-resistant.
It's probably one of the more sustainable nuts around. Try swapping macadamia milk into this gorgeous vegan truffle recipe. If you are concerned about getting enough calcium from a plant-based diet, read this guide to find out more.
Try our favourite: Milkadamia Macadamia Nut Milk £3. Casein is a group of milk proteins, of which beta-casein is one type. A2 milk comes from certain breeds that only contain the A2 protein. Pros: it is supposed to be easier on digestion and may help prevent stomach discomfort.
It may also be suitable for those who are lactose intolerant or sensitive. Cons: there is not enough independent research at the moment to support whether it has an impact on digestion or not, so it may not be suitable for everyone who is lactose intolerant or struggles to digest cow's milk.
It also contains a natural prebiotic called oligosaccharides. Prebiotics help support a healthy gut microbiome. Try our favourite: St Helen's Farm Semi Skimmed Goat Milk £2.
It too is a good source of calcium and protein, and is naturally higher in vitamin E and B vitamins. Cons: it is not suitable for anyone with a milk allergy and may not suit everyone who is lactose intolerant. Camel milk has long been part of nomadic cultures' diets, and is becoming more widely available in the UK.
It's just as versatile as other animal milks. Pros: camel milk is a good source of protein and is lower in saturated fats and lactose, making it a possible option for those who are lactose intolerant.
Some research also suggests that camel milk may be suitable for those with diabetes, as it helps manage blood sugar levels. Cons: it is more expensive than other animal milks and, if buying camel milk, make sure that it is pasteurised, as it can contain harmful bacteria if consumed unpasteurised.
As camels are not native to western countries, there is some ethical concern about camel farms that are bringing camels into environments where they are not best suited.
Try camel milk in strawberry ice cream or an eggnog latte. Try our favourite: Desert Farms Raw Camel Milk £ Buffalo are the second-largest producers of milk in the world after cows, and the milk mainly comes from water buffalo.
Cons: it is hard to find and is more expensive than other animal milks, and due to its higher fat content it is higher in calories too. Lacto-free milk is still a dairy product, but it contains lactase, an enzyme that helps break down lactose, a sugar found in regular milk that gives it a slightly sweeter taste.
Cons: not everyone who is lactose intolerant may be able to consume lacto-free milk, and it must be avoided if you have a milk allergy. Try our favourite: Arla Lactofree Semi Skimmed Milk Drink £3. Green kitchen swaps Kids' baking recipes without flour Classic recipes minus the meat Top 10 healthy storecupboard recipes.
All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
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Back to Reviews Valentine's gifts Best cookbooks to buy. Home How to Guide The best 22 milk alternatives to try.
Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do casinoonlineroyal.space › What-are-the-best-non-dairy-alternatives-to-milk My go-to option when it comes to healthy non-dairy milk is Homemade Nutmilk. Nutmilk can be made from Almond, cashews, soy and so on. These are
