Dairy Products: Milk, Yogurt and Cheese

For adults and children age 2 and older, the American Heart Association recommends choosing milk and milk products that are low in dairy fats. Fat-free and 1% fat milk provide slightly more nutrients than whole milk and 2% fat milk and are much lower in fat, saturated fat, cholesterol and calories.

How many servings of fat-free or low-fat dairy products should be consumed daily?

• For adults: two to three
• For children: two to two and a half
• For teenagers and older adults: three

Choose:

• Fat-free milk
• 1% low-fat milk
• Fat-free or low-fat dry milk powder
• Evaporated fat-free milk
• Buttermilk made from fat-free or 1% fat milk
• Plain fat-free or low-fat yogurt
• Frozen fat-free or low-fat yogurt
• Drinks made with fat-free or 1% fat milk and cocoa (or other low-fat drink powders)
• Low-fat cheeses, such as dry-curd or low-fat, cottage cheese, low-fat natural cheeses or processed cheeses made with fat-free or low-fat milk with no more than 3 grams of fat per ounce and no more than 1 gram of saturated fat per ounce.
• Plant-based milk alternatives that have been fortified with vitamins A and D, such as oat, soy or almond milk
• Fat-free or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving)

Minimize:

• Whole milk
• Full-fat cheese, yogurt and ice cream
• Milk substitutes that contain coconut oil, palm oil or palm kernel oil. (These oils are very high in saturated fats. Saturated fats tend to raise the level of LDL-C cholesterol in the blood. High LDL-C cholesterol is one of the six major risk factors for heart disease that can be changed, treated or modified. It can also lead to developing other heart and blood vessel diseases.)

If you're used to consuming whole-milk products (3.5% fat), try making the change slowly and gradually. For example, try substituting 2% low-fat milk (or combining some whole milk with some 2%), then change to 1% low-fat (or combining some 2% with some 1%). This may help you transition to fat-free milk more easily.

Note: The servings per day of milk products reflect current recommendations for calcium intake — 1,000 milligrams for all adults until age 50; 1,200 milligrams at age 50 and older. For vitamin D, the revised recommendations are 600 I.U.s (international units) for everyone age 51 and older; 800 I.U.s for age 71 and older.