Dairy 101
It's easy to shop for dairy on the South Beach Diet® once you know a few basic guidelines. The South Beach Diet® recommends choosing low-fat and fat-free dairy products, which are low in artery-clogging saturated fats. In Phase 1, dairy options include low-fat (1 percent) or fat-free (skim) milk and low-fat or nonfat plain yogurt. (Feel free to flavor your yogurt with a sugar substitute and an extract of your choice, like vanilla extract.)

Beginning in Phase 2, you can also choose an artificially sweetened, no-sugar-added, low-fat or fat-free yogurt. You may also substitute low-fat plain or artificially sweetened soy milk for dairy products in all Phases. Low-fat or fat-free, lactose-free milk is also fine in all Phases.

It's also worth noting that cheese is considered a protein on the South Beach Diet®. To control your saturated fat intake, look for cheeses with 6 grams of fat or less per ounce. While there is no serving limitation for cheese, some people report stalled weight loss from eating too much. If you're experiencing this, cut back on your cheese consumption.
For more from the South Beach Diet, go to: www.southbeachdiet.com