Few foods are as satisfying as dairy. Rich and creamy, it fills you up and offers great nutrition too. Milk for example, is high in calcium, vitamins A and D, potassium, and riboflavin. The calcium in dairy products can help protect against bone loss associated with osteoporosis - and may even help prevent cancer.

If you want to lower your fat intake, select fat-free or reduced-fat dairy foods - not only milk but also yogurts, cheese and even sour cream. They have many of the same nutrients but with much less fat. Dairy is a good source of protein as well.

Make dairy a part of your day every day - try some of the following low-fat delights. They're great for breakfast, snack or even dessert.

Cinnamon Cheesecake Fondue

Strawberry Kiwi Smoothie

Orange-Pineapple Smoothie

Blueberry Pie and Frozen Yogurt Smoothie