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Eating Dairy Products

Food Calories in brackets

Swap For Save Annual Weight Loss or Weight Saving
Weight Reduction Dairy Swaps 1 cup whole milk (150) 1 cup skim milk (90) 60 calories (7 x weekly = 21,840 calories per year) 6.5 pounds of weight
Weight Control Dairy Swaps 6 oz full-fat yogurt (190) 6 oz light, fat-free yogurt (80) 110 calories (4 x weekly = 22,880 calories per year) 6.5 pounds of weight
Weight Loss Dairy Swaps 1 cup whole milk (150) 1 cup 1% milk (100) 50 calories (7 x weekly = 18,250 calories per year) 5.2 pounds of weight
Dairy Swaps 2 oz full-fat cheddar cheese (200) 2 oz non-fat cheddar cheese (80) 120 calories (2 x weekly = 12,480) 3.6 pounds of weight
Cut Dairy Calories 2 tbsp cream (100) 2 tbsp extra-creamy cool whip (32) 68 calories (2 x weekly = 7,072 calories per year) 2 pounds of weight
Save Dairy Calories 1 tsp (1 pat) butter (35) 1 tsp apple butter (11) 24 calories (twice a day = 5,110 calories per year) 1.5 pounds of weight
Lower-Calorie Dairy Food 1 tbsp sour cream (30) 1 tbsp buttermilk (10) 20 calories (5 x weekly = 5,200 calories per year) 1.5 pounds of weight
Lower-Calorie Dairy Food Choices 4 oz serving vanilla ice-cream (240) 1 fruit juice bar (45) 195 calories (1 x weekly = 10,140 calories per year) 2.9 pounds of weight
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