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Each row, column and diagonal has roughly 20g of saturated fat — your daily limit

FULL-FAT TALL STARBUCKS LATTE 6.1g sat fat

MADE with full-fat milk, a 354ml Starbucks latte provides 181 calories and nearly a third of your daily limit of saturated fat.

The default milk in store is semiskimmed, providing 143 calories and 2.9g saturated fat — a better option if you are watching your weight, but ask for full-fat if you are not as it’s more filling. The latte provides 150mg of caffeine — pregnant women should have only one, because the limit when you’re expecting is 200mg a day.

40g CHEDDAR 8.7g sat fat

HARD cheese is one of the most concentrated sources of calcium — so though it gets slated for being fattening, small amounts are nutritious: a 40g large matchbox sized portion contains more than a third (36 per cent) of your daily calcium and nearly twothirds of your daily intake of vitamin B12, which is needed for energy and healthy nerves and immune system. A 40g chunk of cheddar, which you’d usually have in a sandwich or one slice of cheese on toast, supplies 10g of satiating protein, too — that’s about 50 per cent more than in a boiled egg.

3tbsp SINGLE CREAM 5.1g sat fat

CREAM isn’t a dairy product you should have very often as it’s made from the fattier part of milk, which is not rich in calcium. But it may surprise many to learn that single cream is still much better for your waistline than crème fraîche, a soured cream containing up to 40 per cent butterfat. Three tablespoons of single cream supply a quarter of your daily maximum of saturated fat and 83 calories, but if you swap to double cream that goes up to 223 calories and three-quarters of your saturated fat. Both creams supply less than 5 per cent of your daily calcium.

200g FULL-FAT NATURAL or 170g GREEK YOGHURT 6g sat fat

THIS amount of full-fat natural yoghurt has half your daily intake of bonebuilding calcium. And a 2012 study found that a high calcium intake is linked to reduced levels of (harmful) visceral fat, which forms around your organs. A 170g serving of Greek yoghurt (made by straining natural yoghurt) has the same saturated fat but is lower in calcium with around 27 per cent of your daily intake. But it is higher in appetite-curbing protein — around 9g protein per 100g, compared to 5.1g. However, either is better than fruit varieties, which can have two teaspoons of added sugar in a 120g pot.

14g BUTTER 7.3g sat fat

WHILE a 2016 study in the journal PLOS One found no link between people’s butter consumption and their risk for heart disease, experts still don’t recommend eating lots of it — but this amount per day is fine. Higher unsaturated fat alternatives such as olive oil and rapeseed oil are heart-healthy, helping to lower cholesterol, where, at best, butter appears to be only neutral.

Unlike other dairy, butter provides virtually no fibre, protein or calcium and more than 100 calories from just a thin spread.

300ml WHOLE MILK IN PORRIDGE 7.5g sat fat

DRINKING milk of all types seems to be linked with a lower risk of colon cancer, which is probably due to the calcium content — the mineral seems to protect high-risk people from developing the polyps (growths) that can turn cancerous. Whole milk also contains more vitamin A, for healthy vision and the immune system — there’s 13.5 per cent of your daily needs in this serving, compared with 7 per cent in semi-skimmed. Instead of porridge with skinny milk and a splodge of honey, choose whole milk and fresh fruit.

50g CREAM CHEESE 7g sat fat

A TYPICAL thick spreading of cream cheese (around 50g) on a bagel provides a third of your daily limit of saturated fat — but full-fat cream cheese is more nutritious than low-fat varieties.

In general, spreadable cheese isn’t as high in calcium or protein as hard cheeses because the calcium-rich whey is discarded during processing. And indeed, this 50g serving of cream cheese has 2.8g protein (less than half a boiled egg), along with 38mg calcium (under 5 per cent of your daily needs). But it is lower in salt than hard cheeses.

WHOLE MILK IN SIX MUGS OF TEA 5.8g sat fat

SEMI-SKIMMED is the most popular milk in the UK, but whole milk is no worse for your cardiovascular health than lower fat types.

One study, published in Nutrition Research in 2010, found that the antioxidant capacity of tea was reduced by milk, but that whole milk had far less effect on this than skimmed. Antioxidants in tea are thought to help the arteries relax and contract more efficiently. Six mugs of tea or coffee would provide 240ml milk.

3tbsp PARMESAN 6g sat fat

ONE of the most nutritious cheeses, just three tablespoons (30g) of Parmesan supplies nearly 40 per cent of your daily calcium and 15 per cent of your daily zinc, important for cognitive function and fertility.

Parmesan is one of the hardest, lowest moisture cheeses meaning it’s a very concentrated source of dairy nutrients.

This serving has 6g of saturated fat — 30 per cent of the daily recommended limit — and 124 calories, which are calories well spent when the health benefits are taken into account.