Skim and 1% milk are lower in fat and calories, but boast the same amount of calcium and nutrients as whole milk. And, remember, milk is but one dairy source of calcium: you can add low- or nonfat yogurt to smoothies, or eat yogurt with cereal to pack in nutrients in the morning. At lunch, try sprinkling low-fat cheese into your quesadilla, Brill suggests.
(MORE: Skim Milk Drinkers Rejoice: You May Have a Lower Stroke Risk)
Breakfast
• Chocolate soy smoothie: 1 small banana, ½ cup silken tofu, ½ cup light vanilla soy milk, 2 tablespoons unsweetened cocoa powder, sweetener of choice
• Whole-wheat toast with 1 tablespoon peanut butter
Lunch
• Black bean and corn quesadilla: mash and mix canned and rinsed black beans with canned, rinsed corn kernels, shredded fat-free cheddar cheese and salsa; fold in half and cook in large nonstick skillet, with a touch canola oil, until cheese melts; serve with diced tomatoes, avocado, spinach and fat-free sour cream
• 1 cup low-fat cottage cheese
Dinner
• Broiled sirloin steak (3 to 4 ounces)
• Mixed greens with extra virgin olive oil, balsamic vinegar and fresh lemon juice
• Broccoli and garlic sautéed in extra virgin olive oil
• Quinoa with currants
• 1 glass red wine (optional)