List Of Healthy Dairy Products

Cottage cheese on block

Image Credit: olvas/iStock/Getty Images Dairy products, such as milk, yogurt cheese and cottage cheese, contain essential nutrients and may offer health benefits. Dairy products are high in calcium and vitamin D, both of which help to maintain strong bones and teeth. Dairy products also contain potassium, which offers heart protection and may help to lower blood pressure. In addition, dairy products are high in muscle-building protein.

  Advertisement
 
Reduced-Fat Milk
   
Variety of lowfat milk at grocery store

Image Credit: Mario Tama/Getty Images News/Getty Images Low-fat or skim milk provides a nutritious beverage option. A 1-cup serving of skim milk provides fewer than 90 calories yet packs 8 grams of protein. That same 1-cup serving contains 30 percent of your daily calcium needs and 20 percent of your daily vitamin D needs.

  Advertisement
 
  Video of the Day
  
Yogurt Options
   
Yogurt, granola and fresh berries

Image Credit: Barbara Dudzińska/iStock/Getty Images Fat-free or low-fat yogurt is a healthy option to include during meals or as a snack. One cup of plain, fat-free yogurt contains 140 calories while providing 14 grams of protein and 12 percent of your daily potassium needs. Supplying 49 percent of your daily calcium needs, yogurt is a healthy choice for building strong bones and teeth.

  Advertisement
 
Cheddar and Cottage Cheese
   
Blocks of cheddar cheese

Image Credit: Tim Boyle/Getty Images News/Getty Images Low-fat cheese adds flavor to dishes and provides for a tasty, filling snack. For example, a 1-ounce serving of low-fat cheddar cheese contains 50 calories, 7 grams of protein and 12 percent of your daily calcium needs. You can enjoy cottage cheese with salads, as a baked potato topping or mixed with fruit for a healthy snack. A 1/2-cup serving of low-fat cottage cheese contains 80 calories and is loaded with 14 grams of protein.

  Advertisement
 
  Advertisement
 
  Advertisement
  
  references
  
      USDA ChooseMyPlate.gov: Dairy - Health Benefits and Nutrients
    
      SuperTracker: Food-A-Pedia
       




  references
  
      USDA ChooseMyPlate.gov: Dairy - Health Benefits and Nutrients
    
      SuperTracker: Food-A-Pedia
    




Cottage cheese on block

Image Credit: olvas/iStock/Getty Images

Variety of lowfat milk at grocery store

Image Credit: Mario Tama/Getty Images News/Getty Images

Yogurt, granola and fresh berries

Image Credit: Barbara Dudzińska/iStock/Getty Images

Blocks of cheddar cheese

Image Credit: Tim Boyle/Getty Images News/Getty Images

      USDA ChooseMyPlate.gov: Dairy - Health Benefits and Nutrients
    
      SuperTracker: Food-A-Pedia