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19 Ways to Boost Your Daily Dairy Intake

The DASH Diet for Weight Loss by Thomas J. Moore MD shows how Americans can have a calcium rich diet and aid weight loss as well as bone lossDairy products are rich sources of calcium and other nutrients—and an important part of The DASH (Dietary Approaches to Stop Hypertension) Diet. Choose low-fat or nonfat versions to keep down your total daily fat consumption, says Thomas J. Moore, M.D., author of The DASH DIET for Weight Loss.

Most Americans don’t get enough dairy products in their diets. To increase your consumption of dairy products—milk, yogurt, and cheese—start at breakfast.

At breakfast:
• Eat cereal with a serving or more of skim or 1% milk.
• Make oatmeal with skim or 1% milk instead of water.
• Spread low-fat or nonfat ricotta cheese and honey or fruit preserves on toast.
• Jazz up low-fat or nonfat yogurt with wheat germ, granola, or crunchy cereal.

At lunch:
• Eat a container of yogurt.
• Top sandwiches with a slice of low-fat or nonfat cheese.
• Finish lunch with a glass of ice-cold skim or 1% milk.
• Make soup with skim or 1% milk.

At snack time:
• Sip on hot cocoa made with skim or 1% milk instead of coffee or tea.
• Munch on fresh vegetables with a dip made from lowfat or nonfat yogurt.
• Nibble on popcorn sprinkled with Parmesan cheese.
• Try a smoothie made with low-fat or nonfat yogurt and your favorite fruit.
• Try a coffee drink like cafe latte made with skim or 1% milk.

At dinner:
• Make scalloped potatoes with skim or 1% milk and lowfat or nonfat cheese.
• Add low-fat or nonfat cheese to a casserole or meat loaf.
• Top vegetables with melted low-fat or nonfat cheese.

At dessert time:
• Make pudding with skim or 1% milk.
• Try low-fat or nonfat yogurt or low-fat or nonfat cottage cheese mixed with fresh fruit.
• Top apple pie with a slice of low-fat or nonfat cheese.

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