Eating many full-fat dairy products increases the levels of saturated fat in your diet, making it difficult to maintain a lower weight and increasing your risk of heart disease. Dairy products are a valuable source of calcium and protein, but they're not the only sources of these important nutrients. You can still enjoy dairy foods, but be sure to choose nonfat or low-fat versions to promote health.

Cheese, in particular, is a very high-fat food, even higher than beef. While an occasional treat of creamy cheese is not going to harm your overall health, indulging in them regularly will result in stored fat on your body and increase your risks of disease. Here are some practical tips on lowering the amount of saturated dairy fat in your diet:

• Choose nonfat, 1–2 percent, or skim milk, preferably from a certified organic source.

• Select nonfat or low-fat yogurt, sour cream, cottage and cream cheese, preferably organic.

• Use lower fat cheeses for cooking, such as part-skim Mozzarella, ricotta, or Parmesan.

• Enjoy rich, creamy, and hard cheeses on special occasions, not daily.

• Limit the frequency of butter use, and use sparingly.

Check that dairy products come from cows fed grasses and grains rather than meat by-products. Check that milk production has not been accelerated by adding hormones and the cows have been healthy enough not to require constant antibiotics. In addition, look for other sources of calcium in your diet. Vegetables such as broccoli, chard, greens, and artichokes are all great sources of dietary calcium, as well as calcium-fortified orange juice and some whole-grain cereals. Read labels carefully.