Although milk and yogurt are excellent sources of calcium and protein, there is no reason to have the full-fat version when so many lower-fat versions are available.
A cup of whole milk has 7.9 grams of fat—4.5 grams of it saturated—and 24 milligrams of cholesterol. Compare that to a cup of nonfat skim milk's 83 calories, 0.2 grams of fat, 0.125 grams of saturated fat and 5 milligrams of cholesterol.
Bob recommends fat-free or one percent milk. As for cheese, opt for reduced-fat versions with no more than 5 grams of fat per ounce.