A dairy group is a food group that includes milk, yogurt, cheese, and fortified soymilk. They are rich sources of protein, vitamins, and minerals. However, not all dairy products are good for your health. Here are ten tips to help you pick the best ones for your meal:
Cut down on the fat
When you shop for milk, make sure you get the fat-free or low-fat versions. Skim milk has less saturated fats and calories but contains the same amount of nutrients.
Get more potassium and vitamin D
Milk and yogurt are better than cheese since they are high in potassium and low in sodium. Most of them are full of vitamin D as well.
Put some dairy foods on the top of your meals
Top your cereal and oatmeal with low-fat milk for a quick nutrition boost. Instead of sour cream, put yogurt on your fruit salads or baked potatoes.
Be picky with cheeses
When it comes to cheeses, you should only eat those which are low on fat. The amount of fat in a cheese product should be included on its label. Read the labels carefully to choose the right one.
No cream cheese
Cream cheese is not a member of the dairy food group. It contains a high amount of saturated fats and very few vitamin D. The same applies for other kinds of creams and butters.
Substitute your ingredients
If you have to use sour cream or cream cheese, you can replace it with plain yogurt and low-fat cheese. Fat-free evaporated milk is also a good substitution.
Be aware of the invisible sugar
Dairy foods such as yogurt and flavored milk are usually added a lot of sugar. Plain dairy foods are the best for your health. Steer clear of those with added sugar.
Add nutrients to your morning coffee
What can be better than getting your caffeine treat with extra calcium? Remember to use fat-free or low-fat milk when you make your coffee.
Soymilk is a great alternative for cow milk in case you have lactose intolerance. However, do not forget to read the label first. An ideal soymilk product should have about 300mg of calcium.
Make sure everyone in your family has some dairy goodness
If you are a parent, eat dairy products to help your children understand the importance of them. Your children will probably imitate you and get the nutrients they need to grow up.
In short, when you shop for dairy, think of fat-free or low-fat to cut on your daily intake of saturated fats and calories. How much dairy foods you need depends on your age and health conditions. So, check with your doctor to get your optimal intake.
Hello Health Group does not provide medical advice, diagnose or treatment.
Review Date: November 8, 2016 | Last Modified: September 12, 2019
10 tips to help you eat and drink more fat-free or low-fat dairy foods. https://www.choosemyplate.gov/ten-tips-got-your-dairy-today Assessed November 6, 2016