Dairy

Aim for more: Nonfat or lowfat (regular or lactose free) products such as milk or yogurt

Aim for less: Whole milk (regular or lactose free), high fat cheeses

Various fresh dairy products

Choose Often

  • Saturated Fat: ≤ 3 g
  • Sodium: ≤230 g
  • Added Sugar: 0 g

Examples:

  • (Regular or Lactose Free) Reduced-fat milk – 2% milk, 1% milk skim milk
  • Some low-fat cheeses

Choose Sometimes

  • Saturated Fat: 3.5-6 g
  • Sodium: 231-479 mg
  • Added Sugar: 1-11 g

Examples:

  • (Regular or Lactose Free) Whole milk, plain full-fat yogurt, and whole-milk yogurt and cheeses

Choose Rarely

  • Saturated Fat: ≥6.5 g
  • Sodium: ≥480 mg
  • Added Sugar: ≥12 g

Examples: