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Ten Reasons to Eat Dairy

By: Sue Gilbert

  • Eating yogurt, cheese and especially lowfat milk helps reduce the risk of certain cancers, including colon, lung, stomach and cervical cancer.
  • Lowfat milk and other dairy products may prevent high blood pressure.
  • A cup of yogurt a day boosts immune function and helps reduce the incidence and severity of colds, hay fever and other infections.
  • Milk is one of the most nutrient-dense foods available. It contains significant amounts of nine nutrients, including protein, calcium, phosphorous, potassium, vitamin D, vitamin A, riboflavin, vitamin B 12 and carbohydrates.
20 EASY LOW-FAT WAYS TO INCORPORATE DAIRY INTO YOUR DIET
Breakfast
  1. Top plain or vanilla yogurt with dried or fresh fruit, or a spoon of fresh fruit spread.
  2. When making oatmeal, substitute low-fat milk for water.
  3. Make a cafe latte by adding espresso to a mug that is three-quarters filled with hot milk.
  4. Add shredded low-fat cheese to your scrambled eggs or omelette.
    Lunch or Afternoon Snack
  5. Low-fat cottage cheese or ricotta with fresh berries.
  6. A green leaf salad with shaved Parmesan, Asiago, crumbled blue or feta cheese.
  7. Add slices of cheese to a veggie sandwich.
  8. For a snack, try yogurt-covered raisins.
  9. Make egg salad with low-fat mayonnaise and fresh chopped dill. Serve it in pita bread with lettuce or sprouts.
  10. Make a banana shake with milk, fresh bananas and frozen low-fat vanilla yogurt.

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