Choose fat-free or low-fat milk, yogurt and cheese.
Lactose-free and lower-lactose dairy products (such as yogurt and cheese) are available. Many people that have lactose intolerance are able to digest Greek yogurt and white cheeses.
Calcium choices for those who do not consume dairy products include calcium-fortified juices, cereals, breads, rice milk or almond milk, as well as canned fish (sardines, salmon), soybeans and other soy products, and some leafy greens (collar and turnip greens, kale, bok choy).
Tips for Using
If you usually drink whole milk, gradually switch to fat-free milk. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
If you drink cappuccinos or lattes, ask for them with fat-free (skim) milk.
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
Have fat-free or low-fat Greek yogurt as a snack.
Make a dip for fruits or vegetables from Greek yogurt.
Make fruit-yogurt smoothies in the blender.
For dessert, make pudding with fat-free or low-fat milk.
Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
Tips for Handling
Avoid raw (unpasteurized) milk or any products made from unpasteurized milk.
Chill (refrigerate) perishable food right away. Refrigerate or freeze perishables, prepared food and leftovers as soon as possible. If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good.
Tips for Using
