Milk and Dairy Products in a Healthy Diet

Tips for Making Wise Dairy Choices


Dairy for a Healthy Diet

  • 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 dessert.
  • Top casseroles, soups, stews, or vegetables with shredded low-fat cheese.
  • Top a baked potato with fat-free or low-fat yogurt.

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.