Need to get your dairy fix, but tired of milk? All hope isn't lost. There are several tasty alternatives. Just always check for fat and sugar content too – and go for the low-calorie options.

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On the basis of the calcium they provide, the following are alternatives for one cup of fresh whole milk: 30 - 40 g of cheddar cheese; 40 g of processed cheddar cheese; one-and-a-third cups of creamed cottage cheese; one cup of custard; one-and-a-third cups of ice cream; one cup of yoghurt.

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Find out how many calories that dairy snack contains.
 

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