Helpful diet advice for eating milk and cheese

Though milk and cheese are very high in nutrients, some varieties are high in calories too. We'll give you some pointers on how to add more milk and cheese into your diet the smart way.

If you're drinking whole-fat milk, switch to 2 percent. If you're drinking 2 percent, move to 1 percent, and if you're drinking 1 percent...well, you get the idea. In fact, 9 out of 10 people prefer the taste of 1 percent or fat-free milk to milk with a higher fat content. Each glass of fat-free milk you drink instead of whole milk saves you five grams of saturated fat, one-quarter of your recommended daily total.

Use an eggbeater or electric mixer to whip partially frozen, fat-free evaporated milk into a high-calcium dessert topping with one-tenth the calories of regular whipped cream.

Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with lemon juice and rosemary for a light pasta sauce

People often become less tolerant of lactose as they age. Pay attention to your body and note any cramps, bloating, or gas that occurs after consuming dairy. If you notice a problem, try lactose-free milk or over-the-counter pills that supply the missing digestive enzyme.

• Full-fat cheese is one of the top three sources of artery-clogging saturated fat in our diets. Go lower fat, and you can keep the flavour and spare your heart.
• If you're trying to lose weight, it may be wise to skip the cheese altogether, since even low-fat varieties are very rich and easy to overeat.
• Try ordering pizza and other cheesy dishes with half the cheese and twice the vegetables. You'll barely notice a difference in taste, but you'll be getting a big boost of nutrients.

Dairy is an integral part of any diet, but it's easy to make poor choices when enjoying milk and cheese. Use these tips to keep using the flavours you love while increasing the nutrition and cutting the fat.