Milk and yogurt can be an important part of a weight-loss diet. Not only do they provide protein to help you feel satisfied and calcium to help strengthen bones, but they pair well with a variety of foods. If you dislike dairy products, you can still reap most benefits of milk with the soy or almond variety. The USDA recommends that adults consume the equivalent of three 8-ounce glasses of milk daily. You can substitute yogurt for one or more servings.
Step 1
Replace whole and 2 percent milk with skim milk or light soy or almond milk.
Step 2
Use plain Greek yogurt in place of sour cream on baked potatoes or in recipes. The consistency and flavor are similar.
Step 3
Make your own fruit yogurt instead of buying the fruit-on-the-bottom variety, which often has added sugar or corn syrup. Slice strawberries, bananas or apples into plain low- or nonfat yogurt. Add 1 teaspoon of raw honey for sweetness.
Step 4
Accompany an 8-ounce glass of milk with complex carbohydrates for a nutritious, satisfying snack. Examples include whole-grain crackers, oatmeal or other hot cereal and a slice of whole-wheat bread with sugar-free fruit spread.
Step 5
Substitute nonfat evaporated milk for cream in creamy soups for a hearty meal without the fat and calories.
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