Healthy Dairy Foods

Healthy Dairy Foods

Before we look at the dairy foods, please understand these points:

Pasteurization of milk was designed to address contamination problems. Pasteurization is a heating process that causes many of the vitamins and nutrients to be removed from the milk. There is currently a debate as to whether people should continue to choose milk bought in the grocery store or find milk that is organic and non-pasteurized.

Milk consumption in supermarket chains has increased significantly. The milking of cows has become more automated to meet demand and cows are being overmilked. Too keep the milk flowing they are being fed hormones and antibiotics, rather than their natural diet of grass. These hormones and antibiotics can filter into the dairy products we purchase. You need to decide what dairy is best for you. Personally, I choose milk from grass fed cows that aren’t fed any hormones or antibiotics.

This may not be the case for everyone but, if you are trying to lose weight, it is generally recommended to stick with the low fat dairy foods.


Good: “Cheese” is a very generic term and I strongly urge you to research the types of cheeses you eat. Cheeses are delicious and a great snack. They can be a good source of proteins, calcium, and vitamins A & D.

Not so good: They can be high in saturated fat and calories.

Preparation Ideas: There are a million ways to eat cheese. I generally prefer it raw, on a salad, sandwich, or roasted vegetables.

Cottage Cheese

Good: I go for organic, low fat brands. Cottage cheese is a great source of protein and low in cholesterol.

Not so good: Many brands are high in sodium and could be high in calories.

Preparation Ideas: Its good for breakfast with raw fruits like blueberries, strawberries, bananas.


Good: Milk has a great taste. It's an excellent of protein, vitamin D, and calcium, which are great for muscles and bones. As I said before, it's best to drink milk from grass fed cows that aren’t given any hormones or antibiotics.

Not so good: Depending on the kind it can be high in calories and sugar and contain unwanted hormones and antibiotics.

Preparation Ideas: It's great by itself or for smoothies. I also use it to cook oatmeal.


Good: Studies suggest yogurt will help your bodies digestive and immune systems. If you choose the “right” kind (organic versions), it’s an excellent source of protein and low in fat and cholesterol. It also provides vitamins and minerals, such as, calcium and iodine.

Not so good: It can be high in sugar and many people choose the wrong kind of yogurt.

Preparation Ideas: Yogurt is very popular in our society and versatile. It can be eaten with just about any fruit for breakfast, lunch, dinner, or as a snack.