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got your dairy today?

10 tips to help you eat and drink 

more fat-free or low-fat dairy foods

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, 

vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be lowfat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 

3 cups* a day, while children 4 to 8 years old need 21⁄2 cups, and children 2 to 3 years old need 2 cups. 

 ingredient switches

 When recipes such as dips call for sour cream,

 substitute plain yogurt. Use fat-free evaporated 

milk instead of cream, and try ricotta cheese as a 

substitute for cream cheese.

 choose sweet dairy foods with care 

 Flavored milks, fruit yogurts, frozen yogurt, and 

 puddings can contain a lot of added sugars. These

added sugars are empty calories. You need the nutrients

in dairy foods—not these empty calories.

 caffeinating?

 If so, get your calcium along with your morning

 caffeine boost. Make or order coffee, a latte, or 

cappuccino with fat-free or low-fat milk.

 can’t drink milk?

If you are lactose intolerant, try lactose-free milk,

 drink smaller amounts of milk at a time, or try 

soymilk (soy beverage). Check the Nutrition Facts label 

to be sure your soymilk has about 300 mg of calcium. 

Calcium in some leafy greens is well absorbed, but eating 

several cups each day to meet calcium needs may be 

unrealistic.

 take care of yourself

 and your family

 Parents who drink milk and 

eat dairy foods show their kids that it is 

important. Dairy foods are especially 

important to build the growing bones 

of kids and teens. Routinely include 

low-fat or fat-free dairy foods with meals 

and snacks—for everyone’s benefit.

 “skim” the fat

 Drink fat-free (skim) or low-fat (1%) milk. If you currently 

 drink whole milk, gradually switch to lower fat versions. 

This change cuts calories but doesn’t reduce calcium or other 

essential nutrients.

 boost potassium and vitamin D, 

 and cut sodium

 Choose fat-free or low-fat milk or yogurt

more often than cheese. Milk and yogurt have

more potassium and less sodium than most 

cheeses. Also, almost all milk and many yogurts

are fortified with vitamin D.

 top off your meals

 Use fat-free or low-fat milk on cereal 

and oatmeal. Top fruit salads and 

baked potatoes with low-fat yogurt 

instead of higher fat toppings such as 

sour cream.

choose cheeses with less fat

Many cheeses are high in saturated fat. Look for 

“reduced-fat” or “low-fat” on the label. Try different

brands or types to find the one that you like.

what about cream cheese?

Regular cream cheese, cream, and butter are not part 

of the dairy food group. They are high in saturated fat 

and have little or no calcium.

* What counts as a cup in the Dairy Group? 1 cup of milk or yogurt,

 11⁄2 ounces of natural cheese, or 2 ounces of processed cheese.

 DG TipSheet No. 5

 June 2011

Center for Nutrition USDA is an equal opportunity 

Policy and Promotion provider and employer.

 

Go to www.ChooseMyPlate.gov for more information.

10

tips

Nutrition 

Education Series