(High in Protein, Calcium, Phosphorus, Niacin, Riboflavin, Vitamins A and D.)

2 or more adults over 24 years and children 2 to 10 years, 3 to 4 for ages 11 to 24 and women who are pregnant or breastfeeding.

1 cup skim, 1/2% or 1% fat milk.

1 cup nonfat or low-fat yogurt.

1 oz. low-fat cheese or 1/2 cup low-fat cottage cheese.

Milk Products with 0 to 1% Fat:

Skim milk.

1/2 to 1% fat milk.

Nonfat or low-fat dry milk powder.

Evaporated skim milk.

Buttermilk made from skim or 1% fat milk.

Nonfat or low-fat yogurt.

Drinks made with skim or 1% fat milk and cocoa (or other low-fat drink powders).

Low-fat cheeses: Dry-curd, skim or low-fat cottage cheese, natural or processed cheese with no more than 5 grams of fat per ounce.

Skim, 1/2% fat and 1% fat milk all provide the same nutrients as whole milk and 2% fat milk. But they are much lower in fat, saturated fatty acids, cholesterol and calories.

If you're used to whole milk products, you may find it easier to make the change slowly to lower fat foods. Try 2% fat milk first. Then, when you're used to that, move to 1% fat milk. That will make it much easier if you decide to change to skim milk.