Dairy foods are a great source of energy, protein, and calcium. The USDA Food Guide recommends 2 to 3 servings of dairy per day (new guidelines may increase to 3 servings per day). To reduce additional fat and calories, choose reduced fat, low-fat, or even fat-free products. Low-fat options are available for cheese, butter, milk, cream, and yogurt. Read the labels for dairy products that are low in fat and less than 5 grams per serving, with an eventual goal of 3 grams of fat or less per serving. For example, skim milk is fat-free and saves on additional calories and grams of fat compared to 2% or even whole milk. Substitute skim milk for creamer in coffee, or in recipes calling for milk.