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How To Increase Dairy Intake In Your Diet

Nutritionists want you to be eating and drinking more milk and yogurt, not fudge tracks frozen dessert and strawberry cheese. If you’re struggling to satisfy your three-a-day and aren’t a lover of drinking a glass of milk together with your meal, these easy ideas to sneak in additional dairy might help.

Big dipper: Use low-fat yogurt as a dip for fruit. Try one cup of fresh strawberries and eight ounces of low-fat yogurt. As a general rule, unsweetened and unflavored yogurt is right. The ingredients list should really just have two ingredients: milk and “live active cultures”.

Cheesy corn: Sprinkle grated parmesan onto air-popped popcorn. After popping one serving of popcorn (you should find yourself with about 3 cups of popcorn), add 1.5 ounces of parmesan. For even more unique flavor, sprinkle on some ground black pepper also.

Sip your cereal: Prepare your cereal (or oatmeal) with 8 ounces of milk or soymilk—and don’t forget to slurp up the milk at the top. (It’s arguably the simplest part!). If you decide for soymilk, take care with the “vanilla” varieties as they will have a surprising amount of sneaky sugar. If you wish the vanilla flavor, find an unsweetened version, or grab a daily soymilk and add a drop of vanilla yourself.

Waffle topper: rather than butter and syrup , top your whole-grain waffles with 8 ounces of low-fat yogurt and a couple of berries or peaches.

Slurp in soup: Many soup recipes involve cream , which adds 50 calories and 5 grams of fat in only one tablespoon. Instead, use fat-free milk in soups, which is similarly thick and creamy but much lower in fat.

Get smooth: Add 8 ounces of low-fat yogurt or kefir to your smoothies. (FYI, kefir may be a fermented drinkable yogurt that’s loaded with gut-healthy probiotics).


Spread the news: rather than mayo, smear 2 tablespoons of ricotta cheese on your sandwiches. Ricotta is pretty mild in flavor, but it adds a mellow creaminess to balance out strong or tangy flavors like fresh tomato.


In your java: Add milk or soymilk to your daily coffee and tea. If you’re just like the average American and sip down three cups each day, that tiny hint of milk in each cup will add up throughout the day. Just avoid the half-n-half, milk, or flavored creamers.

Veggie lover: Rather than ranch, dip your carrot and celery sticks into pot cheese . Bottled ranch dressings contain tons of additives—including MSG—that make it a less healthy choice.

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