Chocolate Milk (Reduced Fat with Added Calcium) (1 Quart)

Reduce the serving size of the chocolate milk, or split it into two smaller portions consumed at least 1–2 hours apart.

Choose an unsweetened or lower-added-sugar chocolate milk, or make one with reduced-fat milk, unsweetened cocoa powder, and a non-sugar sweetener.

Drink it with a protein- and fat-containing snack such as a small handful of almonds or walnuts, plain Greek yogurt, or a hard-boiled egg rather than on an empty stomach.

Add fiber by pairing it with chia pudding made with unsweetened milk and chia seeds, or stir a small amount of chia into the drink and allow it to thicken.

Have the chocolate milk after a balanced meal containing non-starchy vegetables, protein, and healthy fat instead of using it as a standalone snack.

Take a 10–20 minute easy walk or do light activity soon after drinking it, if appropriate for your health situation.