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 Don't Ditch the Dairy While Dieting
 Eating dairy can actually help weight loss
Author:Becky Hand, Licensed and Registered Dietician
Date:8/30/2004 12:00:00 AM
 What’s one of the first foods typically dropped from the diet when one is trying to lose weight? The answer is milk and dairy products. Why? It is easy to turn to supplements as a calcium source, while beverages such as diet drinks and water are included with meals.

However, a few preliminary studies suggest that the nutrients in milk, cheese and yogurt, including calcium and protein, may help people lose weight and body fat. Dairy products may play an important role in regulating energy metabolism, along with a reduction in body fat, and increasing weight and fat loss. Obese people who consumed three to four servings of low-fat dairy products while on a balanced, low-calorie diet lost significantly more weight and fat than those who consumed equal amounts of calcium with supplements, or who consumed one or less servings of dairy products daily.

Now it is time for the waiting game to see if other researchers come to the same conclusions when additional studies are done regarding dairy foods and weight loss. But don’t despair, because we know for a fact that many people are currently not meeting calcium needs throughout life. This can result in an increased risk for the diseases osteoporosis and hypertension. Keep three servings of low-fat dairy products in your daily diet plan. It not only tones your bones, but may also help fight fat.

Fitting It In
  • Substitute milk for water in soups, hot cereal, pancake mixes, scrambled eggs and other recipes.
  • Sprinkle shredded low-fat cheese on salads, soups, casseroles and baked potatoes.
  • Leave a pitcher of milk on the table during mealtime for all to enjoy.
  • Snack on string cheese.
  • Make a fruit smoothie using yogurt and frozen fruit for a light refreshing meal or snack.
  • Use non-fat, plain yogurt to replace part or all of the sour cream, mayonnaise or cream cheese in recipes.
  • Make a sandwich spread from calcium-fortified cottage cheese and chopped veggies.
  • Mix part-skim ricotta cheese with cinnamon and raisins to spread on a bagel or English muffin.
  • Serve pudding or hot chocolate made with low-fat milk for dessert.
  • Have a bowl of cereal with milk for breakfast.