Low Fat Milk (1 Cup)

Use a smaller serving of low-fat milk, such as ½ cup, and avoid refills in the same sitting.

Have the milk with a protein- and fat-containing food, such as a small handful of almonds or walnuts.

Add chia seeds or ground flaxseed to the milk and allow them to thicken for several minutes before drinking.

Choose plain, unsweetened Greek yogurt instead of a glass of milk when it fits the meal; avoid flavored or sweetened varieties.

Try unsweetened soy milk as an alternative, checking the label for no added sugar.

Drink milk alongside a balanced meal rather than by itself, and take a 10–15 minute easy walk after eating if appropriate for you.