Thank you, i was just worried about calcium skim milk or greek yogurt or other dairy because of sugar content? eat it anyway?

Greek yogurt: Greek yougurt is made with sheeps milk or in us with cows milk and has the same carbohydrate as in milk, the sugar carb is lactose less than regular yougurt as it is strained and some lactose is lost and rest is protein and fat.So the carbs are not bad.

Buy plain: You can buy plain varieties of yogurt and flavor it with low or no calorie sweeteners, vanilla, nutmeg, etc.