How do you incorporate your dairy in your menus in Phase 1? I am looking for suggestions as I need help.

Thanks,
BelieveInT

Just drink a glass of milk or have a ff/sf yogurt. I sometimes use dairy as my snack.

I don't like milk, but I do like it in my coffee and tea, so that's how I get the bulk of my dairy requirement in during the day.
Yogurt counts as dairy, and that makes for a nice pick-me-up mid-day snack.

On Phase 2, you can prepare your oatmeal with milk to help meet your dairy needs, or whip up a smoothie with skim milk and berries.

Thank you. I can do these thing.

You can have a ff cappucino/latte/or cafe au lait and that takes care of 1 serving, and a serving of yogurt for the other one. Cheese doesn't count as a dairy serving.

Really ... I though it was...

What we get from dairy is the calcio ... so it is in the cheese to

So should I get my milk even if i get enough cheese

Yes, cheese is considered a protein/fat in this plan and is limited.

I am so confuse , so your yes is for leave the cheese and up my milk right.

I weight everything and I ate around 60 g cheese a day. That is 2 portion .

Thanks

You definitely still need your milk even with the cheese. (hard for me too...I do not like to drink plain milk!) I keep meaning to try making hot chocolate with SF cocoa powder, 1% milk and splenda. Maybe that would be a good way to get a dairy serving in. As for cheese, I usually try to keep it to one serving per day, but that is just me.

We have been drinking Cottage Cheese smoothies every morning, and they are GREAT.

1/3 cup FF CC
2 cups of water (we use 1/2 of that in ice)
1 scoop of protein powder
1 packet of Splenda
"some" cocoa powder (probably a heaping tablespoon)

Mix in the blender until the ice is gone and it is all smooth. It's sort of icky if you don't blend the cottage cheese enough.

That will fill me up for most of the morning, even on days that I work out.

Also, I drink protein "shakes" on alternate mornings. 8 ounces of FF milk and a heaping scoop of whey protein mix. Stir, stir, stir.

I don't like drinking plain milk, either, and this helps me get it down.

Once you start getting more milk into you, see how fast your fingernails start to grow, and my hair thickens up as well. Nice benefit

You need 2 servings of either low or fat free milk or FF/SF yogurt daily on this plan. A serving is one cup. Your 2 servings of cheese plus the two dairy servings = 4 servings of calcium sources. Since you are nursing, it's really important to get adequate calcium. Also some green leafy veggies, some nuts, beans and canned salmon are good sources.