Choosing dairy products for weight loss

For weight loss we must select either low-fat or fat-free products

Food Group: Dairy Products

Servings needed: 3 cups for 1,600 calorie diet.

The dairy products have saturated fats and cholesterol. Dairy products are a part of balanced diet intake. Following criteria must be used when selecting dairy products.

1. Fat free to reduce calories and saturated fats.

2. You must intake dairy products 2 to 3 cups per day. But, do not exceed 3 cups per day to limit the Cholesterol intake.

3. Choose products that are Vitamin D fortified. Unfortunately, most of the dairy products are not Vitamin D fortified with the exception of milk. Vitamin D is required to  metabolize Calcium. Vitamin D is specially important for Indians living in Northern part of United States and Canada for their reduced capacity to absorb Vitamin D from sun due to dark skin (Melanin)

4. It is recommended that you include at least one cup of fat free yogurt with live culture as a part of your diet. It is lower in sugar (lactose) and has good bacteria for the health of digestive tract.

5. Avoid whole milk products including Paneer.

Serving size equivalents

One cup equivalence

One cup of fat free or low fat milk

One cup of fat free or low fat Butter milk

One cup of low fat Yogurt with live culture

½ Cup of low fat or fat free Ricotta Cheese

2 Cups of fat free or low fat Cottage cheese.