MILK PRODUCTS - This month we are taking a tour of what most people consider the dairy aisle – milk, yogurt, cheese and butter. It is important to note that not all of these foods, though derived from milk products actually are rich in calcium. Foods like butter actually have very little calcium.

Also, it is important to understand that all of these products, because they are derived from milk, which is an animal product, have saturated fats. And saturated fats are those fats you want to avoid as much as possible for a low-fat nutrition plan.

• Milk – In general you should always choose fat-free or low-fat (1%) milk, whether it is cow’s milk, soy milk or lactose-free milk. Avoid any type of flavorings such as vanilla, chocolate or strawberry, as they always add unnecessary sugar and calories.
• Yogurt – In general the same rule applies here as with milk. Most yogurt is made from different types of milk, so stick to those products made from skim or low-fat milk.
• Cheese – Cheese is fermented and cured, which is why there is no lactose in the product. For those people with lactose intolerance, cheese becomes a good source of protein for those individuals who are lactose intolerant. But again, the same rule applies here as well. Most cheese is made from whole milk unless it is labeled otherwise so choose those made from skim or low-fat milk. Also good to know:
  • Mozzarella and Ricotta are great choices since they are made from skim milk
  • Natural cheeses are a better choice – try Parmesan
  • Stay away from processed cheeses – such as Colby, Cheese Wiz, Velveeta, and most packaged pre-sliced or pimento cheese
  • Cream cheese   - choose ones made from skim or low-fat milk
  • Remember – added flavors add sugars and calories 
• Butter and Margarine – Choose margarine most often. Look at the amounts of total fat versus saturated fat and read the nutrition label. Also, try to choose soft margarine as often as possible. 
• In any product, you should pay attention to the amount of saturated fat. When comparing products, choose the one with the lowest saturated fat.
• Always look at the ingredient list – if partially hydrogenated oil is present, so are trans fats.