Low-Fat or Non-Fat Dairy

To stay healthy, it's recommended that adults eat 2 servings of low-fat or fat-free dairy products each day. Dairy products are made from milk and include cheese, yogurt, or ice cream. Low-fat or fat-free dairy has just as much flavor and texture as dairy made with whole milk; it just has less fat (which is always a good thing!). The following portions are equal to one serving of dairy:

• 1 cup ( 8 ounces) of 1% or skim milk
• 1 cup low-fat or fat-free yogurt
• 2 ounces of low-fat or fat-free cheese ( 2 ounces is equal to the size of 2 thumbs)

Here are some tips on how to add low-fat or fat-free dairy into your diet:

• Have 1% or skim milk with your cereal
• Add sliced strawberries to non-fat yogurt and sprinkle with calorie-free sweetener
• Make a pizza with mozzarella cheese made with 1% or fat-free milk
• Add low-fat or fat-free feta cheese to a salad with olives, onions, red peppers and a light-greek dressing

Check out ChooseMyPlate.gov’s Dairy page to see which foods are included in the dairy group.