Low-Fat or Fat-Free Dairy
The Dairy Group includes dairy milk and yogurt, cheese, lactose-free versions, and fortified soy milk and soy yogurt. Here’s how to add delicious dairy to your day.
Include dairy in the morning
Enjoy a bowl of cereal with low-fat or fat-free dairy or soy milk. Or top plain yogurt with a serving of fruit and nuts to include two more food groups.
Look for calcium sources
If you don’t consume milk, look for calcium-fortified foods -- some breads and orange juices, and soy products like tofu and soy yogurt. Some leafy green vegetables, like kale and collard greens, also have calcium.
Fit dairy into meals
Prepare oatmeal and canned condensed soups with low-fat or fat-free dairy milk or fortified soy milk instead of water. Adding to smoothies, quiche, and mashed potatoes is another good idea.
Create your own dressing
Blend plain low-fat or fat-free dairy yogurt, lemon juice, and dried or fresh herbs such as basil and parsley for a salad dressing. This can also be a quick and healthy veggie dip.
Grab a glass of milk. A cup of low-fat or fat-free dairy milk or fortified soy milk is an easy way to drink a healthy calcium snack.
Snack on homemade cheese spread
Blend low-fat ricotta cheese with herbs such as oregano and dill, and sprinkle on some chopped green onions. Serve with whole-grain crackers.