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Tipstomakingwisechoices|ChooseMyPlate

TipsformakingwisechoicesintheDairyGroup
Inc ludemilk orc alc iumfortifiedsoy milk(soybeverage)asa
bev erageatmeals .Choos efatfreeorlowfatmilk.
Ifyouus ually drink wholemilk,switchgraduallytofatfreemilk,
tolowers aturatedfatandc alories.Tryreducedfat(2%),then
lowfatfruits andy ogurt(1%),andfinallyfatfree(skim).
Ifyoudrink c appucc inos orlattes askforthemwithfatfree
(sk im)milk .
Addfatfreeorlowfatmilk insteadofwatertooatmealandhot
c ereals.
Usefatfreeorlowfatmilk whenmak ingcondensedcreamsoups
(suchasc reamoftomato).
Hav efatfreeorlowfaty ogurtasasnack.
Mak eadipforfruits orv egetablesfromyogurt.
Mak efruity ogurts moothies intheblender.
Fordessert,mak ec hoc olateorbutterscotchpuddingwithfatfreeorlowfatmilk.
Topc utupfruitwithflav oredy ogurtforaquickdessert.
Topc asseroles ,s oups ,s tews ,orvegetableswithshreddedreducedfatorlowfatcheese.
Topabak edpotatowithfatfreeorlowfatyogurt.

Keepitsafe
Avoidraw(unpas teuriz ed)milkorany productsmadefromunpasteurizedmilk.
Chill(refrigerate)peris hablefoodpromptlyanddefrostfoodsproperly.Refrigerateorfreeze
peris hables ,preparedfoodandleftov ersassoonaspossible.Iffoodhasbeenleftat
temperatures between40and140Fformorethantwohours,discardit,eventhoughitmay
lookands mellgood.
Separateraw,c ook edandreadytoeatfoods.

Forthosewhochoosenottoconsumemilkproducts
Ifyouav oidmilk bec aus eoflac toseintolerance,themostreliablewaytogetthehealthbenefits
ofdairyproductsis toc hoos elac tos efreealternativeswithintheDairyGroup,suchascheese,
y ogurt,lactos efreemilk ,orc alc iumfortifiedsoymilk(soybeverage)ortoc onsumethe
enz ymelac tas ebeforec ons umingmilk .
Ifyouav oidmilk forotherreas ons,choosenondairycalciumchoicessuchas:
Calc iumfortifiedjuic es ,cereals ,breads,ricemilk,almondmilk,orcalc iumfortified
s oymilk (s oy bev erage).
Cannedfis h(s ardines ,s almonwithbones)soybeansandothersoyproducts(tofumade
withc alc iums ulfate,s oy yogurt,tempeh),someotherbeans,andsomeleafygreens
(collardandturnipgreens ,k ale,bok choy).Theamountofcalciumthatcanbeabsorbed
fromthes efoods v aries.

Las t Updat ed: J un 26, 2015

https://www.choosemyplate.gov/dairytips

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