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“Choosing low-fat or non-fat milk offers a pretty significant calorie savings as well as a reduction in unhealthy, saturated fat,” says Gail Woodward-Lopez, M.P.H., R.D., the associate director of the Center for Weight and Health at the University of California, Berkeley. Also, if you find skim milk a bit “weak,” try mixing it with 2 percent milk until you get used to it, then keep adding less and less of the 2 percent.
All fats, gram for gram, have virtually the same number of calories. “Fat (whether it’s saturated or not) has nine calories per gram,” says Alice H. Lichtenstein, D.Sc., a nutrition professor at Tufts University. Nevertheless, saturated fat has been linked to high cholesterol and should be limited in your diet, whereas unsaturated fats have heart-healthy properties (but still have calories). Saturated fats, like butter, are typically solid at room temperature, whereas unsaturated fats, like oil, are liquid.