Back to basics with dairy!

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SPONSORED: Here are some of the benefits of dairy – and easy ways to get more of it.

Balance and variety are key to a healthy diet. In recent years, the types of food choices available have steadily increased. As a result, consumers may be confused as to which foods are the best.

Getting back to basics may just be the answer to help consumers make informed choices.

A key way to ensure that your family sticks to the basics of healthy eating is to eat a variety of fresh whole foods, daily. Whole foods are foods that are unprocessed and unrefined or processed and refined as little as possible. Examples of whole foods are whole grains, tubers, legumes, fruits, vegetables, and milk.

Milk as a whole food is convenient and versatile

Milk has long been a staple food in a healthy diet, and with good reason. Milk is delicious and an important source of many important nutrients conveniently packed into one product. Use milk as a refreshing drink as is, make a milky coffee (hot or cold),  enjoy it in smoothies, pour it over breakfast cereal or use it in a wide range of cooked and baked dishes.

Get the power of milk on your side

The South African Department of Health’s food-based dietary guidelines recommend two to three servings of milk, Amasi or yoghurt every day. Examples of one serving of dairy include 250 ml of milk, 200 ml of Amasi/yoghurt and 40g of hard cheese. The wide range of fat-free, low-fat and full-cream milk options remain an important source of nutritional goodness, providing plenty of variety and choice.

How the nutrients in dairy work for you:

Milk is an excellent source of calcium, good quality protein, and vitamin B12. The nutrients in dairy act as a team and it is this teamwork that is responsible for its many health benefits.  

Good quality protein

  • Provides the essential amino acids (building blocks) you need.
  • Assists in bone health and muscle maintenance.


  • Essential for bone and dental health.

Vitamin B12

  • Good for brain health and sharpness.
  • Supports a healthy immune system and energy metabolism.

Vitamin A

  • Supports a healthy immune system.
  • Promotes good eyesight, especially in low light.


  • Assists in heart health.
  • Helps keep blood pressure in check.


  • Important for growth, maintenance, and repair of body cells and tissue Vitamin B2 and magnesium.
  • Help in the production of energy.


  • Supports a healthy immune system.
  • Promotes skin health.

Dairy is a Back-to-School must-have 

Be sure to include real MILK and dairy foods such as Amasi, yoghurt and cheese in lunch boxes. These foods are tasty, convenient and affordable, and can help give everyone all the GO they need in the new school year.

  • A portion of yoghurt with some fresh fruit is an easy on-the-go snack on the way to school.
  • Add a small frozen tub of yoghurt to a lunch box or include it as an afternoon snack to help maintain energy levels.
  • A serving of cheese in a lunch box or on a sandwich can help to keep you feeling fuller for longer.
  • Milk or flavoured milk is an ideal alternative to an energy drink after sports.

This content was provided by a third-party client.

An initiative by the Consumer Education Project of Milk SA. You can also follow them on Facebook and Instagram.

Click here to download a free printable worksheet to get your kids back to school ready.

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