Dairy foods are a great source of energy, protein, and calcium.
The USDA Food Guide recommends 2 to 3 servings of dairy per day
(new guidelines may increase to 3 servings per day). To reduce
additional fat and calories, choose reduced fat, low-fat, or
even fat-free products. Low-fat options are available for
cheese, butter, milk, cream, and yogurt. Read the labels for
dairy products that are low in fat and less than 5 grams per
serving, with an eventual goal of 3 grams of fat or less per
serving. For example, skim milk is fat-free and saves on
additional calories and grams of fat compared to 2% or even
whole milk. Substitute skim milk for creamer in coffee, or in
recipes calling for milk.