Low Fat Dairy Swaps

Low Fat Dairy Swaps

If you're on a low fat diet, or just looking to eat healthier in general, you may be wondering about low fat dairy products. Often, low fat and reduced sugar products contain unhealthy, processed, or artificial ingredients. The good news is, that isn't the case with low fat dairy products.

What's low fat dairy's secret? Low fat cheeses and yogurts are often made from milk with a lower fat content , or "skim milk." This gives low fat dairy products about the same amount of flavor and the same texture as "full fat" dairy. For the most part, you can substitute low fat dairy into recipes that call for dairy products. Rarely, you'll need to include the full fat dairy version.

Common dairy swaps include:
Skim Milk for Whole or 2% Milk
Low Fat Cheese for Regular Cheese
Low Fat Yogurt for Regular Yogurt

Now for some uncommon dairy swaps:

Swap Neufchâtel Cheese for Cream Cheese

Not to be confused with the crumbly French version, American Neufchâtel cheese is very similar to cream cheese. Neufchâtel is softer than cream cheese, which makes it easier to spread, and it's also 33% lower in fat. It can be substituted for cream cheese on bagels, or in almost any recipe, including cream cheese cheesecake and cream cheese frosting. It might be sold as "reduced fat cream cheese" or as "farmer's cheese."

Milk Substitutes

Skim milk is a low fat dairy go-to, but their are a ton of other options that are diary free, and you have to vegan or lactose intolerant to enjoy them.
Soy milk is made by soaking and soybeans and then grinding them in water. Soy milk is a good source of protein, but soy can be hard to digest.

Made from ground almonds, Almond milk has less protein than dairy milk and soy milk. It does have a rich, creamy texture and a number of vital nutrients, including fiber, iron, and calcium. It's a great option for people who are both lactose and soy intolerant.