Dairy products are nutritious but you have to avoid the full fat options. Milks and his products are excellent sources of vitamins, minerals and protein, like most is calcium which is essential for healthy bones and teeth.

The varieties of milk is more common from caw's, sheep's and goat's but also available from plant based substitutes such as soya milk and rice milk. Caw's is processed in variety of ways to create products that vary in nutritional content and storage capability. The most important distinctions is fat which varying from whole or full fat milk through semi skimmed milk to skimmed. 

The benefits of dairy products is nutritious, for healthy life you have to adapting to lower fat dairy foods. Reduce the whole milk and increase the semi-skimmed contend. Use evaporated skimmed milk or fat free fromage frais instead cream in soups, sauces and puddings, also substitute low-fat plant yogurt or fat-free Bulgarian style yogurt for soured cream.

Calcium is very important throughout life, if you don't get enough, your body will draw it from its reserves in your bones. It is difficult to over-emphasize the need to maintain calcium levels throughout life. Women are most affected as they have less bone mass than men to begin with and they lose it faster as they get older, especially after the menopause. Restricting your intake of dairy products as part of dairy products as part of a weight loss diet is therefore not advisable for women.

Calcium is an essential nutrient for all children. The daily recommendation for calcium intake ae: 350mg for 1 to 3 year olds; 450mg for 4 to 6 year olds; 550mg for 7 to 10 year olds; 1000mg for 11 to 18 year old boys and 800mg for 11 to 18 year old girls. Many children do not meet these targets, thus increasing their risk of osteoporosis when older.

it's recommended two to three daily servings from this group which includes milk, cheese, yogurt and other milk products.

 

What kind milk?

Most consumed milk is from cow's, but other milks are available as healthy alternatives.

Cow's milk Whole or full fat milk has 7.8g of fat per 200ml serving and 132 calories. Calcium is 236mg in serving which is slightly less than in lower fat varieties.

Goat's milk With slightly less lactose than cow's milk, goat's milk contains more vitamins A, B6, and minerals like niacin, potassium, calcium, copper and selenium. Full-fat milk is the same like cow's milk but there are skimmed versions.

Sheep's milk This milk is rich of protein, fat and minerals. Sheep's milk is not widely available. Most can be found into cheese and yogurt.

Soya milk This milk is good for people with lactose intolerance as it does not contain any lactose or casein. In 200ml milk contain 6.0g protein, 4.8g of fat, no cholesterol and 85 calories. Soya milk not good source of calcium and vitamin B12, so you have to choose a variety with added calcium and vitamins.

Rice milk  This is a good substitute for semi-skimmed and skimmed cow's milk for people who have allergies or who are lactose intolerant.

Oat milk Lactose and cholesterol free and low in fat. Choose variety fortified with calcium and vitamin D.

Almond milk Lactose free and low of saturated fat, also is very low of sugar.

 

MILK (200ml)	FAT	CALCIUM
Evaporated milk (whole)	18.8g	580mg
Channel island milk	10.2g	260mg
Evaporated milk (light)	8.2g	520mg
Whole or full-fat milk	7.8g	236mg
Goat's milk	7.4g	200mg
Soya milk (calcium enriched)	4.8g	178mg
Semi-skimmed milk	3.4g	240mg
Low-fat chocolate milk	3.4g	240mg
Soya milk (unenriched)	3.4g	18mg
Skimmed milk	0.6g	244mg

 

Process of the milk

To be safe milk for human consumption and more palatable it is processed in various ways.

UHT After being sterilized by this ultra-high-temperature process, milk can be stored unrefrigerated.

Pasteurization By heating milk harmful bacteria and enzymes are destroyed, without affecting test.

Homogenization This process breaks down the milk fat and distributes it throughout the milk.

Evaporation Removing 60% of the water content by heating leaves a concentrated milk.

Condensation Up to half the water contain is removed, than sugar is added to preserve the milk.

 

What kind cheese?

Cheese is usually made from cow's, sheep's, goat's or buffalo milk. The milk is heated with enzyme renin to separate the curbs, which are collected and pressed, then salted and left to ripen or mature and this develops the flavour and texture of the cheese. The longer cheese is ripened, the harder the texture and the stronger the flavour. Since cheese is made from milk, they are similar in nutritive value. Many cheese are high in sodium and fat. Cheeses that are made from lower fat milk are not always low in fat because extra  cream may be added. The more water a cheese contains, the lower is percentage of fat will be. The calorie, fat and calcium content of some popular cheeses.

 

CHEESE	CALORIES	TOTAL FAT	SATURATED FAT	CALCIUM
Cheddar	116	9.2g	6.1g	207mg
Roquefort	105	9.2g	5.9g	148mg
Parmesan	111	7.3g	4.7g	287mg
Brie	96	7.5g	5.1g	72mg
Goat's (soft)	90	7.2g	5.0g	37mg
Camembert	81	6.4g	4.0g	66mg
Mozzarella	80	6.1g	3.7g	101mg
Feta	70	5.7g	3.8g	101mg
Ricotta	40	3.1g	1.9g	67mg

 

Cheese is milk in concentrated form, and is great source of the important nutrients found in milk. It is also the reason why cheese has such a high saturated fat contend. The solution is like the milk, to reduced fat and low fat varieties, which contain the vital nutrients while limiting unhealthy saturated fat.

Yogurt

Yogurt is another milk product, made by treating milk with a bacterial culture. Yogurt is rich in protein and vitamin B2, and contains living bacteria that are healthy for your digestive system. It is available in many different types and, as with other milk products, the lower fat varieties are the healthier choice.

Best yogurt is Bulgarian yogurt which contain live bacteria called Lactobacillus Bulgaricus. "Bulgaricus can grow only in Bulgaria, elsewhere it mutates,strains are found in soil, on some trees' bark, in blossoms and even in ant-hills in Bulgaria's most environmentally clean regions such as Momchilovtsi in the southern Rhodopa mountains.

For yogurt to be considered of the Bulgarian variety, it needs to be made with two specific starter bacteria, Lactobacillus delbrueckii subspecies bulgaricus (often simply called Lactobacillus bulgaricus) and Streptococcus salivarius subspecies thermophilus (often shortened to Streptococcus thermophilus). Now most yogurts contain these two as they are such excellent starters but most "ordinary" yogurt has other good bacteria added as well.
Originally it was made from sheep’s milk but Bulgarian yogurt can also be made from cow's, goat's or buffalo's milk too.

Lactose intolerance This is the inability to digest lactose, the sugar naturally found in animal milk. The symptoms, which develop after consuming milk products, include abdominal bloating and cramping, diarrhea, and vomiting.