The nutrients supplied by dairy help ensure normal body functioning and also help lower your risk of developing a variety of health problems, activate muscle growth and aid weight loss, which means you’ll slim down and beef up. Dairy can also be a great source of protein and calcium.
By MH Staff - Posted on 15th April 2014
From our 101 best foods for men, here’s our pick of the best dairy and alternatives for you.
1 Clover The One 1% Low-Fat Milk
A lower-kilojoule alternative without compromising on taste – you save 7g of fat per cup compared to full-cream milk. A source of calcium and protein, it’s available in fresh, seal-fresh or UHT so you can keep one in the cupboard. Per 250ml: 425kJ, 8.3g protein, 12. 5g carbs, 2.5g fat, 0g fibre, 120mg sodium, 297.5mg calcium. R18.80, Spar.
2 Steri Stumpie Chocolate
A great low-fat alternative to satisfy that chocolate craving. Use as a post-training recovery snack. Also available in larger 1L bottles for those with higher energy requirements. Per 350ml: 924kJ, 11.4g protein, 35g carbs, 6.6g fat, 5.9g fibre, 176mg sodium, 439.7mg calcium. R8, Checkers.
3 Reduced-Fat Cream
It’s no secret that cream is high in fat and kilojoules, but this one contains 40% less fat than regular cream. Use to thicken and enhance sauces and soups. Per 100ml: 802kJ, 2.8g protein, 5g carbs, 18.4g fat, 0g fibre, 37mg sodium, N/A calcium. R14.50, Woolworths.
4 Hijke Low-Fat Bulgarian Plain Yoghurt
An unadulterated product made from low-fat milk and yoghurt cultures (rBST-free bovine growth hormone). No added sugar, stabilisers, thickeners or artificial flavours and colours. Available in fruit flavours, too. Per 150g: 420kJ, 11.4g protein, 6.15g carbs, 3g fat, N/A fibre, N/A sodium, 285mg calcium. R6, Pick n Pay.
5 Woolworths Free From Lactose Yoghurt
Great option if you can’t tolerate lactose: it’s made from cow’s milk but with less than 10mg lactose. Per 150g: 324kJ, 5.3g protein, 5.3g carbs, 3.9g fat, <1.5g fibre, 66mg sodium, 159mg calcium. R19, Woolworths.
6 Woolworths Low-Fat Tropical Flavoured Dairy Drinking Snack
A source of calcium and vitamin D to ensure healthy bones and immune function. No added preservatives. Per 100ml: 301kJ, 2.2g protein, 12g carbs, 1.5g fat, 0g fibre, 31mg sodium, N/A calcium. R29, Woolworths.
7 Slimmer's Choice Medium Fat Gouda Cheese
Contains 30% less fat than regular Gouda and more protein. Plus, it’s a source of calcium. Per 30g (2 slices): 404kJ, 9.3g protein, 0g carbs, 6.6g fat, 0.4g fibre, 226mg sodium, 283.2mg calcium. R31.32, Woolworths.
8 Simonsberg Reduced Feta Fat
This feta has 33% less fat than regular feta: a reduction of three grams of fat per 30g serving. Per 30g: 2 06kJ, 6.6g protein, <1g carbs, 5.4g fat, N/A fibre, 452mg sodium, 83.9g calcium. R19, Pick n Pay.
9 Fairview Reduced Fat Camembert
Contains 40% less fat than regular Camembert. It melts beautifully and makes a delicious spread for crackers or sandwiches, enhanced with sweet chilli sauce or relish. Per 30g: 371kJ, 6.8g protein, 0g carbs, 6.7g fat, <1g fibre, 166g sodium, N/A calcium. R23.50, Spar.
10 Woolworths Ricotta
A versatile soft cheese that’s naturally lower in fat than regular hard cheese. Use in salads, pasta, dips, stuffed vegetables, pizza or sandwiches. Per 30g: 144kJ, 3.1g protein, 2g carbs and fat, <1g fibre, 54mg sodium, 51mg calcium. R20.80, Woolworths.
11 Good Hope Soy Shake Chocolate
Perfect if you’re not a cow’s milk man, it contains only 2% fat and is cholesterol-free, plus it’s a source of protein, calcium and vitamin B6. Enjoy as a post-exercise recovery snack. Per 250ml: 550kJ, 7.8g protein, 114g carbs, 4.8g fat, <1g fibre, 150mg sodium, 287mg calcium. R4, Dis-Chem/Wellness Warehouse.
12 Elite Fat-Free Milk Powder
A useful, economical and effective way to increase protein intake whilst keeping your fat intake low. Simply add to smoothies, porridges, soups or dessert – to bulk up or use for slimming purposes. Per 25g: 379kJ, 9g protein, 13g carbs, <1g fat, 0g fibre, 133mg sodium, 325mg calcium. R52, Pick n Pay.