Dairy is the most widely consumed food in the United States, but it’s also the biggest contributor to the obesity epidemic.
This infographic from the American Heart Association details what you need to know to reduce your consumption of dairy products.
The infographic, “5 Ways to Reduce Your Dairy Consumption,” shows how you can eat less of each dairy product and eat more of other foods with the same calorie counts.
The first step to cutting down is choosing a low-fat option.
The American Heart Foundation has a list of foods that are good sources of low-carbohydrate and low-protein foods.
The low-calorie and low protein options include almond milk, whole wheat pasta, tofu, nuts, eggs, beans and meat.
The healthiest option is to choose a low fat option like peanut butter or coconut oil, which are also low in calories.
The next step is to find a healthier alternative to dairy.
Choose a vegetable that has a high fiber content and is low in fat.
For example, spinach, cabbage, kale or collard greens are good options for vegans.
The final step is eating a variety of whole foods.
Some of the most healthful choices are whole grains, nuts and seeds, fruits and vegetables, and low fat dairy products like yogurt.
“A healthy diet is not just about eating less,” says Sarah Smith, director of nutrition and wellness for the American Academy of Pediatrics.
“We have to eat more, and we have to consume less of what we don’t need.”