Tips for Making Wise Dairy Choices
- Include milk 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
- Top casseroles, soups, stews, or vegetables with
shredded low-fat cheese.
- Top a baked potato with fat-free or
Keep it safe to eat
- Avoid raw (unpasteurized) milk or any products made
from unpasteurized milk.
- Chill (refrigerate) perishable food promptly and
defrost foods properly. Refrigerate or freeze perishables, prepared food and
leftovers as soon as possible. If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good.
- Separate raw, cooked and ready-to-eat foods.
For those who
choose not to consume milk products
- If you avoid milk because of lactose intolerance, the
most reliable way to get the health benefits of milk is to
choose lactose-free alternatives within the milk group, such as cheese, yogurt,
or lactose-free milk, or to consume the enzyme lactase before
consuming milk products.
- Calcium choices for those who do not consume milk products include
- Calcium fortified juices, cereals, breads, soy
beverages, or rice beverages
- Canned fish (sardines, salmon with bones) soybeans and other soy products
(soy-based beverages, soy yogurt, tempeh), some other dried beans, and some
leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium
that can be absorbed from these foods varies. Click here for more information
about non-dairy calcium sources.
Source: USDA, www.MyPyramid.gov
Last Editorial Review: 12/21/2005