The reason for choosing low-fat dairy is the same as for choosing low-fat meat: Saturated fat raises blood cholesterol, which may increase the risk of heart disease. Naturally, if you’re lactose intolerant, you will need to adjust your intake to include lactose-free milk or cheese or stick to yogurts that you can tolerate.
Milk also supplies calcium and vitamin D (in fortified milks), and this is important for bone health.
Skim milk powder, which includes whey and casein proteins, makes a good weight-training protein supplement shake and saves you money on the cost of commercial protein powders. Leave out the sugar in the following recipe if it suits you.
Cheeses and yogurt offer calcium and protein, but you need to avoid eating too much high-fat cheese. The occasional treat of Camembert or blue vein is not going to be a problem. If you’re on a calorie-counting diet, watch the sweetened yogurts, even the low-fat ones, because they can have a lot of sugar.
Advantages. Low-fat dairy provides the calcium and amino acids important for muscle and bone maintenance and rebuilding. Low-fat versions help minimize saturated fat and cholesterol consumption.