In a reduced-calorie diet, the mix of nutrients in dairy foods can help you burn fat and lose weight, especially around the waist. Print this chart as a handy reference.

2% Milk Skim Milk Serving: 1 cup 1 cup Calcium: 285 mg 306 mg Calories: 122 83 * Nutritionists suggest that everyone over the age of 2 drink low-fat milk, not whole milk. You get the same nutrients with fewer calories.

Cheddar Cheese Serving: 1 oz. slice Calcium: 205 mg Calories: 114 * Hard cheeses contain less water, so they offer more calcium, as well as more calories.

Mozzarella Cheese Part-Skim Mozzarella Serving: 1 ounce 1 ounce Calcium: 143 mg 208 mg Calories: 85 86 * Soft cheeses such as mozzarella are often made with part skim milk, which lowers calories and boosts calcium without affecting flavor.

Low-Fat Yogurt (vanilla) Non-Fat w/Fruit Low-Fat Frozen Yogurt (chocolate) Serving: 8 ounces 8 ounces 1 cup Calcium: 388 mg 345 mg 312 mg Calories: 193 213 226 * Yogurt is a great source of calcium, but some brands are loaded with sugar and calories. Check the labels carefully before buying.

Cream Cheese Cream (Light) Half and Half Serving: 1 Tbsp 1 fluid oz. 1 fluid oz. Calcium: 12 mg 29 mg 32 mg Calories: 51 58 39 * Cream is mostly fat, with little calcium, so it's not really considered a dairy food. Nutritionists lump cream in the same category as butter and oil. Use it sparingly. When ordering a coffee drink, ask for the "skinny" version made with low-fat or skim milk.

Reviewed by Louise Chang, MD, February 2006.

SOURCES: The USDA Nutrient Data Laboratory. Kathleen M. Zelman, MPH, RD, nutrition director, WebMD Weight Loss Clinic.

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