Dairy goes way beyond just milk. Cheese, ice cream, yogurt, butter and cream are all part of the family. Low-fat dairy options allow you to reduce your calorie and fat intake while still enjoying dairy's taste and nutritional goodness. Milk and yogurt offer outstanding health benefits and are sensible, delicious choice to fill your quota of two to three recommended servings. Cheese, ice cream, butter and cream tend to be higher in fat and calories and should be eaten in moderation.
The calcium and other nutrients in dairy products help prevent osteoporosis, and recent studies show that low-fat dairy can even help reduce the risk of obesity. Still more studies show that dairy can help prevent and reduce the risk of high blood pressure and colon cancer. Probiotics, most commonly found in yogurt, have been found to improve digestion and boost the immune system.
Dairy products can be used in so many mouthwatering ways. Smoothies with both milk and yogurt make great snacks or breakfast drinks. Yogurt combined with peanut butter, salsa or herbed soft cheese becomes a creamy dip. Parfaits with ricotta cheese or tarts with cheese and yogurt are dynamite desserts. Yogurt sauces can be used as dips for kebabs and even as tenderizing marinades for chicken. Pudding is a sweet way to use milk, as is the popular Mexican-style dessert, Tres Leches ("Three Milks") cake. These are just a few of the many ways dairy can be a tasty part of your diet.
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