Choose Fat-free or Low-fat (1%) Milk, Yogurt, or Cheese
To help build your bones and keep them strong, dairy products should be a key part of your diet. Dairy products provide calcium, vitamin D, and many other nutrients your bones need, and are especially important for bone health during childhood and the teenage years, when children are growing and forming their bones.
Here are some easy ways to add dairy products to your diet:
- If you usually drink whole milk, switch gradually to fat-free milk in order to lower fat and calories. First try reduced-fat (2%), then low-fat (1%), and finally fat-free (skim) milk.
- Drink milk, preferably fat-free or low-fat, with meals.
- Use fat-free milk instead of water when cooking hot cereals.
- Use low-fat milk to make creamy soups such as cream of tomato or potato.
- Top a baked potato with plain yogurt.
- Use low-fat cheese in sandwiches and favorite recipes.
- Have fat-free yogurt as a snack.
- Make fruit and yogurt smoothies in the blender.
- Make a dip for fruits or vegetables from yogurt, or top cut-up fruit with flavored yogurt for a quick dessert.
- For a special dessert, make pudding with fat-free milk.
- Use low-fat milk in coffee and hot tea.
- Not a milk drinker? Drink lactose-free milk or soy beverages (soymilk) with added calcium instead. Learn more about lactose intolerance and how to get the nutrients you need.