More About Dairy!

Consuming dairy products can be a good way for our bodies to obtain the calcium they need.  With so many calorie and saturated fat concerns, it can be confusing to navigate and figure out what the best options are.  If we seek out low fat options, it can be easy to incorporate calcium-rich dairy into a balanced diet. 

1 – Look for Low Fat Cheeses.  Many cheese are high in saturated fat.  By seeking out low fat options, you can reduce saturated fats, as well as overall fats consumed. 

 

2 – Gradually Switch to Lower Fat Varieties.  If you currently drink whole milk, it can seem drastic to suddenly begin drinking skim.  By first trying 2% or 1% reduced fat milk, skim milk won’t seem so different and will save on overall fat and calories consumed in the long run.

3 – Try Something New.  Ricotta cheese can be paired with fruit.  Strained or Greek style yogurt can be seasoned and used as a dip for vegetables.  

4 – Top Your Food.  Use plain yogurt to top a baked potato in place of sour cream.  Stir a little yogurt on top of cereal or oatmeal.

      

5 – Reduce Added Sugars With a Beverage Swap.  By choosing low fat milk over sweetened beverages such as sodas, you can boost nutrients and limit sugar intake.  

Selecting low fat dairy can be an easy way to maintain a healthy weight and keep bones strong.  In addition to enjoying a glass of milk, there are plenty of easy ways to add additional dairy. This Fruit Smoothie is a delicious way to start to the day.   Snack on this Dilly Spinach Dip recipe, or cool off with these Yogurt Popsicles.  See what other ways your family can come up with for adding more dairy into the day!

DAILY DAIRY TABLE
DAILY RECOMMENDATION
Children	2-3 years old	2 cups	Women	19-30 years old	3 cups
	4-8 years old	2 ½ cups		31-50 years old	3 cups
Girls	9-13 years old	3 cups		51+ years old	3 cups
	14-18 years old	3 cups	Men	19-30 years old	3 cups
Boys	9-13 years old	3 cups		31-50 years old	3 cups
	14-18 years old	3 cups		51+ years old	3 cups