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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 lite Greek dressing

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

This information is provided by the Department of Public Health.