Milk and dairy products such as cheese and yoghurt are rich in calcium and contain a variety of nutrients. Calcium helps to strengthen your teeth and bones and is important for growth.

How much should you eat: You should aim to have calcium everyday, for example have a pint of milk, yoghurt or a few slices of hard cheese. Just remember cheese often has a high calorie content and should be eaten in moderation for a balanced diet. Why not try reduced fat cheese because it will contain less calories but the same amount of calcium as regular cheese. Skimmed and semi-skimmed milk also has just as much calcium as full cream milk, but are a healthier alternative.