Taking a closer look at the nutrients in dairy products: Simply nutritious!
Milk, cheese and yogurt – whether enjoyed on their own or incorporated into recipes, you can always count on them being nutritious.

MILK
Did you know milk is a source of 15 essential nutrients? In addition to being an excellent source of complete protein, milk is also a good source of calcium, magnesium, zinc, vitamin A, vitamin D and potassium, six nutrients many Canadians just aren’t getting enough of.1
Whether you drink skim, 1%, 2% or whole milk, you always get 15 essential nutrients needed for good health. And, among these nutrients, you will find naturally occurring calcium that the body absorbs well.2
The nutrients found in milk play many roles within your body. Check out this article to learn more about how milk can be your health ally.

CHEESE
With so many varieties of Canadian cheese available today, all of which contribute a different nutritional and flavour profile, you are sure to find a cheese that pleases.3 Whether you choose a Brie, Cheddar, Gouda, Mozzarella, Provolone or Swiss cheese – all are considered a good source of protein.
While cheese can easily be enjoyed on its own, it can also be a nutritious complement to many meals and recipes. Why not add a slice of Cheddar to your favourite sandwich, some Gouda cubes in your salad or some grated Swiss to your pasta sauce? Or how about adding some shaved Parmesan in your soup or crumbled Blue cheese to your salad? A little bit of Canadian cheese goes a long way!
Check out the table below to learn more about the nutritional value of Cheddar cheese.

YOGURT
Did you know that just half a cup of plain yogurt provides you with nine essential nutrients? While you can easily enjoy it as is, plain yogurt can help nutrify salad dressings, marinades, baked goods and so much more. Did you know you can also often swap the mayonnaise in your recipes with plain yogurt?
Looking for a nutritious desert option? The following three recipes are must-tries:

Note: The milk, cheese and yogurt nutrient data presented in this article is sourced from Health Canada’s Canadian Nutrient File.
REFERENCES:
- Health Canada. 2016. Evidence review for dietary guidance: Summary of results and implications for Canada’s Food Guide. Accessed January 31, 2025.
- Weaver CM and Plawecki KL. Dietary calcium: Adequacy of a vegetarian diet. Am J Clin Nutr 1994;59(suppl):1238S-1241S.
- Agriculture and Agri-Food Canada. 2021. Canadian Dairy Information Centre. Accessed January 31, 2025.
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