DAIRY – TAKE SHAPE FOR LIFE 5:1 Plan DAIRY
AMOUNT
CONDIMENT/HEALTHY FAT/ LEAN
Skim Milk
1 tbsp
1 condiment
Buttermilk (1% or Fat Free)
1 tbsp
1 condiment
Whole Milk
1 tbsp
1 condiment
Half and Half
3 tbsp
1 healthy fat
Whipped Cream
1 tbsp
1 condiment
1 tsp
1 condiment
Soy/Rice Milk
1 tbsp
1 condiment
Silk Pure Almond/Cashew (original, unsweetened) Blue Diamond Almond Breeze
1 cup
1 condiment
½ cup
1 condiment
Evaporated Skim Milk
½ tbsp
1 condiment
Butter
½ tbsp
1 healthy fat
1 tsp
1 healthy fat
Smart Balance Light
1 tbsp
1 healthy fat
Parmesan Cheese
1 tbsp
1 condiment
Low Fat Cream Cheese
1 tbsp
1 condiment
Regular Cream Cheese
1 tbsp
1 healthy fat
Laughing Cow Cheese Cream Cheese
1 wedge
1 healthy fat
AMOUNT
CONDIMENT/HEALTHY FAT/ LEAN
Laughing Cow Original
1 wedge
1 healthy fat
Laughing Cow Light
2 wedges
1 healthy fat (1 condiment if 1g. carb)
Sour Cream
Margarine
DAIRY
Low Fat Cottage Cheese
1 ½ cups
1 leaner
1 cup
1 lean
Fat Free Goat Cheese/Fetta
1 ounce
1 condiment
Low Fat Cheese (3-6 g fat)
4 oz
1 lean
Regular Fat Cheese
1 oz
1 healthy fat
2% Shredded Cheese
1 cup
1 lean
Low Fat Cheese Sticks/String Cheese
4 sticks
1 lean
Fat Free Yogurt
1 tbsp
1 condiment
0% Greek Yogurt
1 tbsp
1 condiment
2% Greek Yogurt
1 ½ cups
1 leaner
1 tbsp
1 condiment
1 – 1 ½ g Fat per ounce Cheese
1 ½ cup (6 oz)
1 leaner
3-6 g Fat per ounce Cheese
1 cup (4 oz)
1 lean
Low Fat Ricotta
Full Fat Greek Yogurt