June is National Dairy Month and that is a wonderful reason to celebrate the benefits that dairy products have to offer! Nonfat or low fat dairy products like milk, yogurt, and cheese provide a great source of protein, calcium and vitamin D (if fortified) and they taste good too! But, whole fat dairy products like whole milk, cream (ice cream, creamer), and cheese (cheddar, cream cheese) contain a significant amount of saturated fat, which is bad for the scale and cholesterol levels.

To cut back on these heart unhealthy fats found in dairy products, look for words like nonfat, fat-free, light and low-fat when choosing dairy products. Enjoy these low fat dairy products that contain 8-14 grams of protein with less than 100 calories per serving: 8 oz of nonfat milk (8 grams of protein and 80-90 calories); 1 container of light Greek yogurt like Dannon Light and Fit Greek (80 calories and 12 grams of protein); and ½ cup of low-fat cottage cheese (14 grams of protein and 90 calories).

Jennifer Clark, MS, RD, LD
Bariatric Dietitian
Bariatric Innovations of Atlanta