Dairy
Aim for more: Nonfat or lowfat dairy products such as milk, yogurt
Aim for less: Whole milk, high-fat cheeses
Choose Often
- Saturated Fat: ≤ 3 g
- Sodium: ≤230 g
- Added Sugar: 0 g
Examples:
- 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:
- 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:
- Flavored dairy products made with whole milk and many cheeses.
- Pudding, ice cream, and frozen yogurt – see desserts
- Butter – see cooking staples