Keri Gans, a registered dietitian in New York City and author of The Small Change Diet, eats the same breakfast every morning: quick-cooking oatmeal made with nonfat milk, topped with low fat cottage cheese, chia seeds and cinnamon.
“I get fiber from the oats, protein and calcium from the milk and cottage cheese, and healthy fat from the seeds. The combo keeps me satisfied until lunch,” says Gans.
Gans makes sure she gets her dairy in the morning because “it’s an opportunity for calcium and both are good sources of protein which help keep me full.”
Dieters tend to cut back on diary products, but studies have shown a moderate consumption of dairy calcium and vitamin D won’t stymie weight loss goals. Government guidelines also recommend that Americans increase their intake of fat-free or low-fat milk and milk products, such as milk, yogurt and cheese, or fortified soy beverages.