Monday, November 3, 2014

Dairy Tips

Use lower fat milk and yogurt.

  • If you do OK with milk, drink some each day. Work your way down from whole or 2% milk to 1% or skim (nonfat).

  • Buttermilk has no butter—it can also be a healthy choice.

  • Cook with whole milk or 2% milk instead of cream. Then try 1%.

  • Mix whole fruit (sliced banana, strawberries, or peaches) into plain low-fat or nonfat yogurt for a healthy snack.

  • Avoid creamers in coffee. Instead, choose reduced fat milk or try evaporated skim milk for a creamy taste without saturated fat.

  • Go easy on high fat cheeses.

    • Try sharp cheeses like sharp cheddar or Parmesan—you get more taste with smaller amounts. Slice it thin or grate it.

    • For snacks, cut a small piece of cheese and put the rest away. It’s easy to eat too much!

    • Don’t add a lot of cheese to meat sandwiches—regular cheese is high in saturated fat and adds extra salt (sodium).

    • Ask for pizza with half the cheese and more vegetables.

    • Go easy on the cream cheese toppings for sandwiches and bagels.

    • Make lasagna and casseroles with cottage cheese or mozzarella.

    • Choose cheeses that are low in salt (low sodium).

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