Serving Sizes
Shopping and Preparation Tips
Low fat milk, yogurt, kefir, and fortified soy products
Choose milk, yogurt, kefir, and milk based products with ≤ 1% milk fat content (% M.F.), to easily reduce the fat, saturated fat and cholesterol in your diet.
Regular soy beverages have about the same fat content as 2% milk fat (M.F.) cow’s milk.
Use cheese sparingly. Choose cheeses with ≤ 15% M.F. more often than higher fat versions
Aged cheeses such as parmagiano and old cheddar have more flavour so you don’t need to use as much.
Kitchen Switches
✔ Drink a café au lait instead of coffee with cream.
✔ Replace cream with ≤ 2 % M.F. milk in cream soups.
✔ Replace full-fat cheeses with ≤ 15% M.F. soft and hard cheeses.
✔ Choose fermented milk products such as 1% M.F. yoghurt and kefir to ensure that your digestive system functions well.
✔ Make skim milk based puddings for a quick and tasty dessert.
Fermented milk products such as yoghurt and kefir contain probiotic bacteria – also known as healthy bugs for your gut!
Quick Tip Recipes
POWER Shake!
For a quick pick-me-up or for breakfast on the run, blend together:
| 125 mL (½ cup) yoghurt 50-125 mL (¼-½ cup) milk ½ banana and cup) frozen strawberries. Makes one large shake! |
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