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  • One of the healthiest foods 

  • Rich in healthy carbohydrates and proteins 

  • Great source of minerals 

  • Excellent alternative to meat for protein source


  • Any product made from milk

  • Great source of protein and carbohydrates

  • Rich in calcium, vitamins and minerals

  • Try to buy products from free grazing cows at local farms 

Cattle in Pasture


Dairy is defined as product made from milk. This includes milk itself, yogurt, and any kind of cheese or butter. In its pure form, milk contains protein, carbohydrates and saturated fat. Dairy products are also an excellent source of calcium, vitamins and minerals.   


So, which dairy products should you eat? In short, whichever you like the best as long as you get them in their natural, unprocessed form. The best products are those made from free-ranging grass-fed cows; these have the healthiest composition of macro and micronutrients and are now readily available at most grocery stores and almost all farmers' markets. But they are slightly more expensive than the more industrial corn-fed brands. So, if you can afford it, get the grass-fed, but if you are on a budget, any dairy product is great. Just be sure to stay away from those with added sugar (any flavored brand). 

Having said that, dairy products do have subtle differences in their contents. If you are looking for a specific nutritional value then you may pick one based on type and not taste.

dairy slide.jpg
  • Protein Content: Yogurt and cottage cheese tend to have more protein per serving than milk. And among all dairy products, Greek yogurt has the highest content of protein per serving.

  • Fat Content: From highest to lowest is whole, 5%, 2%, 1% and non-fat. Contrary to old beliefs, new research has shown that the saturated fat in dairy may reduce the risk of cardiovascular disease and diabetes. So, your choice of fat content should be based on your taste and caloric needs.  

  • Carbohydrate content: Milk has the highest healthy carbohydrate content. Yogurt and cheese have essentially no carbohydrates (they are fermented in the process of making them from milk). Therefore, if you are planning on a low carb diet, then opt for yogurt and cheese. 


A word about butter: Butter used to have a bad reputation due to its high fat content. But new research shows that in small amounts, the saturated fat in butter is not associated with unhealthy outcomes such as heart disease, stroke, or diabetes and has an insignificant effect on raising your cholesterol (in small amounts). But again, butter is a processed food with high fat content and little protein or vitamins, so it should be treated as a delicacy and for its taste only. Use it sparingly on your toast. 


Margarine, on the other hand, is a processed butter rich in trans fats and has NO PLACE  in your diet. 

Dairy in meals:

Peach Yogurt Parfait


  • glass of milk

  • cappuccino or latte

  • bowl of yogurt with fruit

  • Cheese on toast or side dish

Cup of Coffee


  • latte or cappuccino (no added sugars)

  • plain yogurt with fruit 

  • slice of cheese

Chickpea Salad

Lunch & Dinner:

  • glass of milk

  • yogurt in salad dressing

  • shredded cheese on salad

  • shredded cheese on food such as pasta. 


Legumes are one of the healthiest superfoods. They are the seeds of a group of vegetables called Fabaceae. Legumes are high in protein, fiber, iron, minerals and healthy carbohydrates. They have very little fat content.  

The most common legumes include:

  • Beans (many kinds such as black beans, green beans, soybeans, Garbanzo beans)

  • Peas 

  • Chickpeas

  • Lentils

  • Peanuts (peanut butter, only legume with a high healthy fat content)


In the grocery store you can buy legumes both in raw forms or prepared forms (canned beans or peanut butter). Just avoid all those flavored options loaded with sugar. If you are buying a canned form, be sure to look at the ingredient list on the back, avoiding anything with added sugar or high in salt content. These include most of the flavored or seasoned sauces. Stick with plain forms as you can always spice them up on your own without adding any extra sugar or excess salt.  


Legumes are great by themselves with some spice and vegetables on the side or as part of a soup or stew. They are also an excellent source of vegetarian protein. Try to include them in your diet as much as you can. We usually add half a cup of Garbanzo beans to give our salads a healthy source of protein and carbohydrates. Or for a quick, warm meal, boil some green lentils and add to it some avocado, lime, salt and cottage cheese. There are many easy recipes available both on-line and in various books. Be sure to check out the recipes page for some references. 

Legumes in meals:

Creamy and smooth peanut butter in jar o


  • Peanut butter (2 tbsp)

  • Almond butter (2 tbsp)

mixed nuts in white bowl.jpg


  • Nuts (handful) 

  • Peanut butter (2 tbsp)

Healthy homemade chickpea and vegetables

Lunch & Dinner:

  • Chickpeas 

  • Lentils

  • Garbanzo beans

  • Beans 

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