Milk, Yogurt, and Cheese

Milk
All fluid milk:
fat free (skim)
low fat (1%)
reduced fat (2%)
whole milk

lactose reduced milks
lactose free milks

Milk based deserts:
ice cream
frozen yogurt
ice milk
puddings that are made with milk

Types of yogurt:
fat-free
low-fat
reduced fat
whole milk yogurt

Cheese:
Processed cheeses:

• American

Soft cheeses:

• ricotta
• cottage cheese

Hard natural cheeses:

• cheddar
• mozzarella
• Swiss
• parmesan

Oils

Oils are fats that are liquid at room temperature.  Oils come from many different plants and from fish. 
Common oils include:

• sunflower oil
• soybean oil
• olive oil
• safflower oil
• canola oil
• corn oil
• cottonseed oil

Some oils can be used as flavorings, such as sesame oil and walnut oil. 
Some foods naturally high in oils are:

• avocados
• some fish
• nuts
• olives

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats.  Oils from plant sources, ex. vegetable and nut oils, do not contain any cholesterol.  A few plant oils, including palm kernel oil and coconut oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, such as butter and shortening. 
Common solid fats are:

• butter
• shortening
• stick margarine
• pork fat (lard)
• chicken fat
• beef fat (tallow,suet)

http://www.mypyramid.gov/pyramid/oils.html

The Food Guide Pyramid

Health Benefits of Coffee

• Reduced Risk of Alzheimer's disease and Dementia
• Reduced Risk of gallstone disease
• Reduced Risk of Parkinson's disease
• Improves cognitive performance
• Analgesic enhancement
• Reduced Risk of Diabetes mellitus
• Liver protection
• Reduced Risk of Oral, Esophageal, and Pharyngeal cancer
• Cardioprotective
• Laxative/Diuretic
• Antioxidant
• Prevention of Dental Caries
• Decreased Risk of Gout

http://en.wikipedia.org/wiki/Health_effects_of_coffee#Analgesic_enhancement

Health Benefits of Fish Oil

• Fights depression symptoms
• May help protect the brain during Alzheimer's disease
• Could prevent Parkinson's disease
• Improves mental health and reduce the risk of depression and suicide
• Reduces the risk of prominantly breast cancer and prostate cancer
• Helps regulate cholesterol

These are some of the health benefits of fish oil.  If you have any questions or comments please feel free to write them below.  Thank you.

Health Benefits of Black Tea

• Decreases glucose levels
• Postpones the aging process
• Prevents tooth decay and strengthens the enamel
• Decreases bad cholesterol
• Burns fat and speeds metabolism
• Slows the growth of cancer cells and fights against cancer
• Reduce the risks of heart attack and strokes
• Antioxidants reduce damage

Vitamin K and Sources

• involved in bone and tissue metabolism
• fat-soluble vitamin
• heat stable
• the k vitamins are readily destroyed by light, alkali, and alcohol

Sources and How Much Vitamin K They Contain

• Olive oil----55
• Brussel sprouts----177
• Broccoli----180
• Spinach----380
• Collared green----440
• Cabbage----145
• Okra----40
• Green beans----33
• Asparagus----60
• Lentils----22