You've probably heard that dairy products are high in fat and should be limited if you want to lose weight. Well, this is only half-true. While milk and cheese can be very high in fat, they also contain protein, calcium, zinc and B vitamins. Many dairy products are also enriched in Vitamin D that helps us to absorb calcium. Several studies have proven that children who drink milk every day are less likely to be overweight. So, how can you find the balance between limiting dairy fat and having access to the minerals and nutrients that are contained in milk? The answer is, as you have probably guessed, opt for low-fat options. They are as rich in calcium as regular dairy products, but they contain less fat. It's easy to find low fat milk, yogurt and cheese. Also pay attention to labels and avoid products high in sugar, such as flavored yogurt.

According to dietitians, it's recommended that you consume 3 servings of dairy products per day. A serving equals to a glass (8 oz) of milk, a container of yogurt or 2 slices of cheese.