Low Fat Dairy Products



Lately there has been quite a buzz about the health benefits of low fat dairy products and the big push to get 3 servings of a day of low fat dairy products.

The calcium in dairy has long been known to promote strong bones.

Now scientists are discovering that low fat dairy also helps:

  • Lower LDL cholesterol level

  • Reduce risk of hypertension

  • Prevent childhood obesity

  • Slim midsection in overweight adults trying lose weight

  • Protect against gout

  • Promote healthy thyroid function

  • Protect colon cells from cancer-causing chemicals

  • Prevent bone loss that occurs as a result of menopause or rheumatoid arthritis

  • Prevent migraine headaches

  • Reduce PMS symptoms

To find low fat dairy products click on desired link:

Note: Foods highlighted in yellow are not suggested but are included for comparison purposes only.

Milk and Sour Cream

By choosing skim milk or 1% milk you will be well on your way to incorporating low fat dairy products into your day-to-day life.

Dairy

Milk/Sour Cream

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Sour Cream, Fat Free (2Tbs/24g)

18

0

0

2

Milk, skim

86

.44

.287

.5

Buttermilk

98

2.16

.548

4

Low-Fat Chocolate Milk

158

2.5

1.54

3

Milk, 1%

102

2.37

1.545

12

Milk, 2%

122

4.81

3.067

20

Sour Cream (2Tbs/24g)

51

5.03

3.131

11

Milk Whole, 3.25%

146

7.93

4.551

24

Chocolate Milk

208

8.47

5.26

30

* Based 8 ounce / 250 gram serving unless otherwise specified - USDA National Nutrient Database for Standard Reference, Release 18

Foods highlighted in yellow are not suggested but are included for comparison purposes only

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Cheese

Cheese is one of my favorite low fat dairy products. However, caution must be used since many cheeses have a high calorie and saturated fat content. Be sure to read the nutritional facts on the food label.

Dairy

Dairy

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Mozzarella, Nonfat

63

0

0

8

Cream Cheese, Fat-Free

171

.58

.382

3

Cottage Cheese 1% (1/2 cup / 113 g)

81

1.15

.729

5

Parmesan (1Tbs/5g)

22

1.43

.865

15

Cottage Cheese, 2% (1/2 cup / 113 g)

102

2.18

1.38

9

Swiss, Low-Fat

75

2.14

1.388

15

Cheddar Cheese, Low-Fat

74

2.98

1.846

9

Colby, Low-Fat

74

2.98

1.846

9

American, Low-Fat

77

2.98

1.87

15

Mozzarella, part-skim low moisture

108

6.77

4.301

27

Monterey, Low-Fat

131

9.07

5.897

27

Ricotta, Skim Milk (1/2 cup / 113 g)

170

9.73

6.06

38

Goat Cheese, Soft

114

8.96

6.198

20

Neufchatel

111

9.96

6.292

32

Feta Cheese

112

9.05

6.356

38

American

141

10.40

6.53

27

Provolone

149

11.32

7.262

29

Gouda Cheese

151

11.67

7.49

48

Blue Cheese

150

12.22

7.939

32

Cheddar Cheese

171

14.09

8.96

45

* Based 1.5 ounce / 42.525 gram serving size unless otherwise specified - USDA National Nutrient Database for Standard Reference, Release 18

Foods highlighted in yellow are not suggested but are included for comparison purposes only

 

 

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Yogurt

Yogurt is a very popular low fat dairy product.

CLICK HERE - for recipes using yogurt.

Dairy

Yogurt

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Yogurt, Nonfat, Vanilla, Low Calorie Sweetener

105

.44

.284

5

Yogurt, Nonfat, Plain

137

.44

.284

5

Yogurt, Whole

149

7.96

5.135

32

* Based 3.5 ounce / 100 gram serving size - cooked (baked or moist heat) - USDA National Nutrient Database for Standard Reference, Release 18

Foods highlighted in yellow are not suggested but are included for comparison purposes only

 

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Dairy Dessert

You can even incorporate low fat dairy products into desserts. Low-fat ice creams, frozen low-fat yogurt, and puddings made with skim milk are excellent choices.

Dairy

Dairy Dessert

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Ice Cream, Vanilla, Fat-Free

99

0

0

0

Pudding, Chocolate, Fat-Free, Ready to Eat

110

.45

.277

1

Frozen Yogurt, Chocolate, Non-Fat, without Sugar

77

.58

.364

3

Pudding, Chocolate, Ready to Eat

157

4.52

.802

3

Frozen Yogurt, Chocolate

115

4.32

2.614

4

Ice Cream, Vanilla

145

7.92

4.889

32

* Based ½ cup serving size - USDA National Nutrient Database for Standard Reference, Release 18

Foods highlighted in yellow are not suggested but are included for comparison purposes only

 

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Research

Dairy's Beneficial Role in Women's Health. Dairy Council Digest, 2006

Low-fat dairy consumption and reduced risk of hypertension: the Seguimiento Universidad de Navarra (SUN) cohort. American Journal of Clinical Nutrition, 2005

Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Obesity Research, 2004

Role of calcium and dairy products in energy partitioning and weight management. American Journal of Clinical Nutrition, 2004

Consumption of fermented and nonfermented dairy products: effects on cholesterol concentrations and metabolism. American Journal of Clinical Nutrition, 2000

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Related Links

Heart Healthy Recipes

33 Trim & Tasty Dairy Snack Ideas

Power of 3 - 3-a-Day Dairy Menu Planner


To find recipes for low fat dairy products,
check out 3-a-Day Dairy Wizard


Google
Web Lower-Cholesterol-Today.com

This page was last updated on 10/11/06.