Dairy products include milk, yogurt, and cheese. They are good sources of calcium, protein, and vitamins A and D. But many dairy products are high in fat. And some people have trouble digesting them. So choose low-fat dairy products or dairy substitutes. Aim for 3 dairy servings (about 3 cups) of low-fat milk products each day. Some good choices are listed below.
Low-fat dairy products:
- 1 cup of 2%, 1%, or skim (fat-free) milk
- 1 cup of low-fat or fat-free yogurt
- 1/2 cup of low-fat cottage cheese
Low-fat dairy substitutes:
- Fortified soymilk, rice milk, and almond milk
- Lactaid, Dairy Ease, and similar products (for people who can't have lactose)
The recommended daily serving size of dairy products based on the United States Department of Agriculture (USDA) dinner plate guidelines is 3 cups, including:
- 1 cup of milk = Small carton (or 8 ounces [oz])
- 1.5 oz of cheese = 2 (9 volt) batteries
- 1/2 cup of ice cream = 1/2 the size of a baseball
Tip: Choose fat-free or low-fat milk (1%), yogurt or cheese. Low-fat and fat-free milk products contain the same amount of calcium, protein and vitamin D as whole dairy products; however, they offer less fat, saturated fat and calories.
This content originally appeared on doctoroz.com.
A vegan or vegetarian would avoid these foods. If you don't wish to go that route, choose at least two servings of fat-free, skim, or low-fat options per day.
- 1 cup low-fat, skim, or fat-free milk
- 1 cup fortified soy milk, rice milk, or almond milk
- 1 cup low-fat yogurt or calcium-fortified soy yogurt
- 1 ounce low-fat cheese
- ½ cup low-fat cottage cheese
Continue Learning about Healthy Eating Guidelines
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.