Dinner (1 piece) and Milk (1 piece)

Reduce the milk portion and drink it with, rather than before or after, a balanced dinner.

Choose unsweetened, lactose-free milk or an unsweetened fortified soy milk; avoid flavored, sweetened, or condensed milk.

Pair milk with protein and healthy fat, such as eggs, tofu, plain Greek yogurt, or a small handful of almonds.

Add fiber-rich, non-starchy vegetables to dinner, such as broccoli, spinach, zucchini, mushrooms, or leafy salad.

Avoid combining milk with higher-sugar foods at dinner, including desserts, sweet cereals, sweet sauces, and white bread.

Take a gentle 10–15 minute walk after dinner if appropriate for you.