| DAIRY GROUP |
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All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Ways to increase consumption: -Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk. -If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim). If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk. -Add fat-free or low-fat milk instead of water to oatmeal and hot cereals. -Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato). -Have fat-free or low-fat yogurt as a snack. -Make a dip for fruits or vegetables from yogurt. -Make fruit-yogurt smoothies in the blender. -For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk. -Top cut-up fruit with flavored yogurt for a quick dessert. -Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese. -Top a baked potato with fat-free or low-fat yogurt |
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Choose Low or No-Fat Dairy
Switch to fat-free or low-fat
(1%) milk.
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Get the calcium rich details of dairy foods with more information at these web links. |