Step by Step (Chapter 3): Food Groups -- Dairy Foods

Food Groups:
Dairy Foods

Like high fat meats, regular dairy foods that have fat -- such as whole and 2 percent milk, cheese, and ice cream -- are also high in saturated fat and cholesterol. Here is a guide to buying low fat or nonfat dairy foods:

Milk

Milk is a good source of protein, and it has lots of vitamins and minerals -- especially calcium. So:

Buy skim milk or 1 percent milk rather than whole or 2 percent milk. They have just as much or more calcium and other nutrients as whole milk, but with much less saturated fat and cholesterol and fewer calories.

Make the Change, Step by Step

If you now drink whole milk, you will probably find it easier to change to skim milk in steps, so your taste buds can adjust. Drink 2 percent milk for a few weeks, then 1 percent, and finally skim. You'll get used to the new taste gradually. And, with each step, you'll cut down on the saturated fat, cholesterol, and calories.

Cheese

Because they are made with whole milk or cream, most cheeses are high in saturated fat and cholesterol. Fortunately, many cheese makers are starting to offer low fat versions of cheese favorites like cheddar, swiss, and mozzarella. They use skim milk and vegetable oils to replace some of the cream and other fat. The result is more reduced fat and fat free cheeses to choose from. Cheeses with 3 grams of fat or less in an ounce can be included in the Step I and Step II diets. Follow these tips to find your way through the cheese aisle.

When looking for hard cheeses, go for versions that are "fat free," "reducted fat," "low fat," "light," or "part-skim." Some versions have 3 grams of fat or less in an ounce.
See Table 4: Dairy and Egg Foods for more information. When looking for soft cheeses, choose low fat (1 percent) or nonfat cottage cheese, farmer cheese, or part skim or light ricotta. Some of these cheeses have 3 grams of fat or less in an ounce.
See Table 4: Dairy and Egg Foods for more information. If you are watching your sodium intake, choose lower-sodium cheeses. Read the label to compare sodium content.

Say Cheese? Think Again!

Often, when people cut back on meat they eat cheese instead,
thinking they are cutting back on saturated fat and cholesterol.

What do you think?
A serving of cheddar cheese has less saturated fat than a serving of lean round steak.	True False
Check out the chart below for the answer.

Poultry, Meat, & Cheese: A Comparison

Food
(per serving) Saturated Fat
(grams) Cholesterol
(milligrams) Total Fat
(grams)

Roasted chicken -
skinless, light meat, roasted
(3 ounces)* 1 64 4

Beef -
top round, broiled
(3 ounces)* 3 73 8

Natural cheddar
(1 ounce)* 6 30 9

*Based on serving sizes currently used on food labels.

Answer: False
A serving of most natural and many processed cheeses has less cholesterol, but more than six times the saturated fat in a serving of chicken without the skin and almost twice that of lean round steak.

Ice Cream

Ice cream is made from whole milk and cream, so it is fairly high in saturated fat and cholesterol. Remember to:

Buy other frozen desserts that are low in saturated fat, like ice milk, low fat frozen yogurt, low fat frozen dairy desserts, fruit ices, sorbet, and popsicles.
Eat ice cream less often and in small amounts.

See Table 8: Sweets and Snacks to compare the saturated fat and cholesterol in some frozen desserts.

Other Dairy Foods

Other dairy foods are available in low fat or nonfat versions :

Buy low fat or nonfat yogurt. Like many other dairy foods, it is an excellent source of protein and calcium. Eat low fat or nonfat yogurt plain or use it as toppings or in recipes.
Try low fat or nonfat sour cream or cream cheese blends. Many taste as rich as the real thing, but have less fat and calories.

Dairy Products -- TRY IT!

Check off one of these things to try. Do it today!

I'll try a low fat cheese, like low fat cheddar or swiss.

I'll switch from 2 percent milk to 1 percent or skim.

I'll try sherbet or ice milk for dessert instead of ice cream and enjoy the fat savings.

Food (per serving)	Saturated Fat (grams)	Cholesterol (milligrams)	Total Fat (grams)

Roasted chicken - skinless, light meat, roasted (3 ounces)*	1	64	4

Beef - top round, broiled (3 ounces)*	3	73	8

Natural cheddar (1 ounce)*	6	30	9

*Based on serving sizes currently used on food labels.

Answer: False A serving of most natural and many processed cheeses has less cholesterol, but more than six times the saturated fat in a serving of chicken without the skin and almost twice that of lean round steak.