Milk* All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk flavored milks: chocolate strawberry lactose reduced milks lactose free milks Milk-based desserts* Puddings made with milk ice milk frozen yogurt ice cream	Cheese* Hard natural cheeses: cheddar mozzarella Swiss parmesan soft cheeses ricotta cottage cheese processed cheeses American Yogurt* All yogurt Fat-free low fat reduced fat whole milk yogurt

*Selection Tips

Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.

If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.