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Dairy

Milk and milk products are excellent sources of calcium, which your body needs to keep your bones strong and prevent osteoporosis. Low fat milk products are also very well-balanced foods. Because they contain protein, carbohydrates, and fat in almost perfect proportions, they make healthy, satisfying snacks.

The main difference between the first and second choice dairy products is in the amount of fat they contain. The best--and most satisfying--are neither too high nor too low in fat.

Note: Cream, butter, whole milk, and dairy products with added sugar--chocolate milk, ice cream, sweetened yogurt or frozen yogurt--are not on this list at all. Because they contain too much sugar or fat to be healthful, they are listed with sweets and other foods to be approached with caution.

First choice

Each first choice dairy exchange contains about:

  • 8 grams of protein
  • 12 grams of carbohydrate
  • 3 - 5 grams of fat

1 cup 1% milk

1 cup low fat or regular soy milk

1 cup low fat yogurt, plain

1 cup light flavored yogurt

1/2 cup low fat cottage cheese

2 tablespoons grated parmesan

1/4 cup low fat ricotta cheese

1 to 11/2 ounces of light cheese (less than or equal to 5 grams of fat per ounce)


Second choice

Each second choice dairy exchange contains about:

  • 8 grams of protein
  • 12 grams of carbohydrate

1 cup fat free or 2% milk

1 cup evaporated fat free milk

1/3 cup non-fat dry milk

1 cup fat-free soy milk

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