Dairy is a controversial food group when it comes to the Mediterranean diet, which is primarily plant-based and emphasizes whole, unprocessed foods. While dairy is not a main staple in the Mediterranean diet, it can still be consumed in moderation as part of a healthy, balanced eating plan.

Here are some tips for incorporating dairy into a Mediterranean diet:

1. Choose low-fat dairy products: The Mediterranean diet emphasizes healthy fats such as olive oil, nuts, and seeds, so it's important to limit saturated fats from dairy. Choose low-fat or skim milk, yogurt, and cheese to keep your saturated fat intake in check.

2. Opt for plain, unsweetened dairy products: Many flavored yogurts and milks contain added sugars, which can contribute to weight gain and other health issues. Instead, choose plain, unsweetened dairy products and add your own fresh fruit or honey for sweetness.

3. Use cheese as a flavor enhancer: Cheese can be high in sodium and saturated fat, so use it sparingly as a flavor enhancer rather than a main ingredient. Try adding a sprinkle of feta or parmesan to your salads, soups, or roasted vegetables for a boost of flavor.

4. Consider alternative dairy products: If you're lactose intolerant or prefer plant-based options, there are plenty of alternative dairy products that fit into the Mediterranean diet. Look for almond milk, coconut yogurt, or soy cheese to incorporate into your meals.

Remember, the Mediterranean diet is all about balance and moderation. While dairy is not a main focus of the diet, it can still be enjoyed in small amounts as part of a healthy eating plan.