. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. Calories: 160kcal per 250ml of semi-skimmed chocolate milkCottage cheese Why it’s good: It’s packed

loss, so get plenty of calcium. Make dairy products such as low-fat milk, yogurt, cheese, and cottage cheese a part of your daily menu. Even if you have a lactose intolerance, you may be able to consume 8 ounces or more of milk or yogurt a day without

of fruit juice. Mid-morning Fruit and cereal bar.Lunch Wholegrain sandwich with chicken, tuna, ham, egg, cheese and salad (low-fat mayo)with soup; or a jacket potato with baked beans, cottage cheese, ratatouille or chicken and sweetcorn and salad; fruit

or baked potato with cottage cheese, and avoid spicy and salty foods such as crisps, takeaways, ready-made sauces and ready meals. DON'Tconsume too many gas-forming foods, such as baked beans, lentils and other pulses, cauliflower, Brussels sprouts

such as cheddar for Edam, Gouda and cottage cheese, which contain plenty of calcium and are lower in fat. As calcium is held in the non-fat part of milk, choosing lower fat options will not affect your intake. Low-fat yoghurts, however, may be no healthier than

than traditional cheesecakes and provides plenty of protein and calcium.Makes eight servings. Ingredients 1 sponge flan base,225g cottage cheese,150g plain yoghurt,1 teaspoon vanilla extract,2 eggs, separated,25g cornflour,85g caster sugar,300g cherry

glass of fruit juice; one or two slices of granary toast with low-fat spread and jam.Mid-morning Fruit.Lunch Jacket potato with baked beans, cottage cheese or tuna plus salad; or a wholegrain sandwich with ham, chicken or egg and salad; fruit plus

or pasta sauce, or mix crab or prawns with low-fat cottage cheese to fill jacket potatoes. Other good sources of zinc include lean meats, beans and wheat germ.Butternut squash A popular winter vegetable in America, butternut squash is now widely available

, remove visible fat or skin from poultry and stir-fry, bake, poach or steam. Red meat is an excellent source of iron, which helps transport oxygen around the body, and zinc, which is essential for a healthy immune system.Skimmed milk, cottage cheese