Dairy

Choose low-fat/non-fat options, or limit the portion size to reduce saturated fat intake. Low-fat dairy products contain less than three grams of total fat per serving.
A serving size is one cup of milk or yogurt, ½ cup cottage cheese, one ounce cheese, one tablespoon cream cheese or two tablespoons sour cream.
A healthy diet may contain up to one to three servings of dairy per day.
Many individuals experience adverse symptoms with dairy consumption, such as abdominal complaints or nasal congestion. These individuals should be encouraged to find alternative sources of calcium and protein.
People with lactose intolerance may be better able to tolerate fermented dairy products, such as yogurt or kefir. These products have other benefits on digestion because they contain probiotics. Those with lactose intolerance can also take lactase supplements prior to eating dairy.