Dairy Tips

Use lower fat milk and yogurt.

• If you do OK with milk, drink some each day. Work your way down from whole or 2% milk to 1% or skim (nonfat).
• Buttermilk has no butter—it can also be a healthy choice.
• Cook with whole milk or 2% milk instead of cream. Then try 1%.

• Mix whole fruit (sliced banana, strawberries, or peaches) into plain low-fat or nonfat yogurt for a healthy snack.
• Avoid creamers in coffee. Instead, choose reduced fat milk or try evaporated skim milk for a creamy taste without saturated fat.

Go easy on high fat cheeses.

• Try sharp cheeses like sharp cheddar or Parmesan—you get more taste with smaller amounts. Slice it thin or grate it.
• For snacks, cut a small piece of cheese and put the rest away. It’s easy to eat too much!
• Don’t add a lot of cheese to meat sandwiches—regular cheese is high in saturated fat and adds extra salt (sodium).
• Ask for pizza with half the cheese and more vegetables.
• Go easy on the cream cheese toppings for sandwiches and bagels.
• Make lasagna and casseroles with cottage cheese or mozzarella.
• Choose cheeses that are low in salt (low sodium).