Dairy products include milk, yogurt, and cheese. They are good sources of calcium, protein, and vitamins A and D. But many dairy products are high in fat. And some people have trouble digesting them. So choose low-fat dairy products or dairy substitutes. Aim for 3 dairy servings (about 3 cups) of low-fat milk products each day. Some good choices are listed below.

Low-fat dairy products:

• 1 cup of 2%, 1%, or skim (fat-free) milk
• 1 cup of low-fat or fat-free yogurt
• 1/2 cup of low-fat cottage cheese

Low-fat dairy substitutes:

• Fortified soymilk, rice milk, and almond milk
• Lactaid, Dairy Ease, and similar products (for people who can't have lactose)

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