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Welcome to Train With Me Online, your Online Personal Trainer! We offer over 200 unique and challenging video exercises and over 50 workout routines, which include general fitness, strength, conditioning and weight loss. New Exercise Videos and Workout Plans are added every week!

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Grains - About
Grains - Tips
Vegetables - About
Vegetables - Tips
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Fruits - Tips
Milk & Dairy - About
Milk & Dairy - Tips
Meat/Beans - About
Meat/Beans - Tips

Additional Information

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Nutrition - Milk and Dairy
 
 
 
 

The Milk, Yogurt & Cheese Group

Milk, Milk Products & Milk AlternativesAll fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.



Some commonly eaten choices in the milk, yogurt, and cheese group are:


Milk

Cheese
Milk*
All fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk

flavored milks:
chocolate
strawberry
lactose reduced milks
lactose free milks
Milk-based desserts*
Puddings made with milk
ice milk
frozen yogurt
ice cream
 Hard natural cheeses:
cheddar
mozzarella
Swiss
parmesan
soft cheeses
ricotta
cottage cheese
processed cheeses
American

Milk-Based Desserts*

Yogurt*
Puddings made with milk
ice milk
frozen yogurt
ice cream
 All yogurt
Fat-free
low fat
reduced fat
whole milk yogurt


Selection Tips


Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.
For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.

* information supplied by U. S. Department of Agriculture
 
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