A Buyer's Guide

Dairy Dos and Dairy Don'ts: A Buyer's Guide

Dairy Product

Get wise about getting your daily dose of dairy without derailing your weight loss.
If you love cheese, milk and ice cream, you should know that choosing your dairy wisely can help in your weight-loss experience.

Scientists generally agree that dairy is an important source of the following nutrients:

• - Calcium, which (as we all learned in health class) is necessary for healthy bones and teeth as well as proper nerve and muscle function
• - Vitamin D, which the body needs in order to absorb calcium in the first place. For this reason, milk and some other dairy products are fortified with vitamin D. (Another good source of vitamin D? UV rays, which trigger the body to produce vitamin D in the skin.)
•  Protein, the basic building block of lean muscle and important for repairing cells
• - Several other vital vitamins and minerals, including riboflavin, potassium, phosphorus, vitamin A, zinc and vitamin B12
• alth-conscious lactose lover in all of us:

  

  Dairy cow with high quality milk

  
  
  1. Whenever possible, opt for lowfat or reduced-fat milks and cheeses. Cara Anselmo, RD, CDN, a nutritionist in New York, says "the key to eating healthy dairy is consuming nonfat or lowfat products. For example, a cup of whole milk has 150 calories and 8 grams of fat (much of it saturated — the unhealthy kind) whereas a cup of nonfat milk has 80 calories and 0 grams of fat. If you have whole milk in your cereal every morning in addition to a latte or two throughout the day, that really adds up." Speaking of saturated fat, most people would be surprised to learn that a large glass of 2-percent milk contains as much artery-clogging saturated fat as three strips of bacon. Try stepping down gradually. If you currently drink whole milk, make the switch to reduced-fat (2-percent) for a while, then lowfat (1-percent), and eventually you'll be ready for fat-free (skim).
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  3. Enjoy cheese in moderation. Because cheese is made from milk, it is a concentrated source of the same nutrients found in milk. Cottage cheese and part-skim mozzarella can be great sources of calcium and protein, and they have significantly less fat than other cheeses.
  4. Don't let lactose keep you from enjoying dairy. If you find yourself avoiding dairy because it upsets your digestive system, there's a good chance that you suffer from lactose indigestion (better known as lactose intolerance). Look for lactose-reduced or lactose-free products at your local grocery store, or try taking over-the-counter Lactaid before eating dairy. Opt for cheese and yogurt, which tend to have less lactose and are better tolerated.
  5. Use your imagination, and don't be afraid to try new things. Reducing the fat content in dairy products can diminish the flavor. Try mixing fresh fruit with cottage cheese for a healthy and nutritious afternoon snack. Lowfat yogurts, which come in an ever-increasing variety of flavors, are another low-calorie, high-nutrition snack option. Looking for a tasty ice-cream substitute? Karen Patalano, a registered dietitian in private practice outside Boston, suggests adding fresh or frozen fruit to nonfat yogurt and then leaving it in the freezer overnight. The fruit will sweeten the yogurt, and she says most people are surprised at how well it mimics ice cream and how delicious it tastes.