This group includes fluid milk, yoghurt, cheese, dairy desserts (frozen yoghurt and ice cream) and fortified soy products. Milk products are sources of calcium. Fluid milk and fortified soy beverages are two of the few food sources of vitamin D. Regular homogenized milk, regular cheese and ice cream, however, are high in total fat, saturated fat and cholesterol.
Choose lower fat milk products to help decrease the total fat and saturated fat in your diet.
Fortified soy beverages, soy yoghurt, soy cheeses and soy desserts can be substituted for milk products for those who are lactose intolerant or have cow’s milk protein allergy. Choose soy products that have been fortified with calcium, vitamins D, A and B12.
Regular soy beverages have about the same fat content as 2% milk fat (M.F.) cow’s milk.
Choose low fat milk-products more often:
|GREAT CHOICES||GOOD CHOICES||CHOOSE RARELY|
|Milk, buttermilk, yoghurt, cottage cheese||Skim or 1%
milk fat (M.F.)
|2 % milk fat
|≥ 3.25% milk fat (M.F.)|
|Fortified soy products||Low fat (≤ 3g fat per serv- ing) fortified soy beverage and soy yoghurt||Regular fortified soy beverage and soy yoghurt|
|Cheese||≤ 15% M.F. cheese and low fat soy cheese||15 – 20% M.F. Regular soy cheese||≥ 20% M.F.|
|Desserts||≤ 1% M.F.
ice cream or frozen yoghurt
|≤ 2% M.F. ice cream or frozen yoghurt||Premium ice cream and yoghurt|
|Soups||≤ 1% M.F. milk-based soup||≤ 2 % M.F. milk-based soup||Cream-based soup|
≥ more than or equal to,
≤ less than or equal to,
Try replacing rich chocolate treats with a glass of commercial chocolate milk, either frosty cold or hot. Made with skim or 1% M.F. milk, this low fat alternative may satisfy your craving without all the saturated fat of chocolate and chocolate desserts.