Milk and dairy are important for every diet. Research shows it can be especially important for improving bone health while cutting calories because bone strength can be depleted during dieting. Recommended amounts are three to five servings per day of low-fat milk (one cup), 3/4 cup yogurt or 1.8 ounces cheese.  This may seem like a hefty amount of calories, yet an added perk is conjugated linoleic acid, found in these foods, which may help with fat loss.

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