I don't drink much milk, but I think it's fine if you can fit it into your diet.
Butter or canola/olive oil margarines are decent choices as long as the don't have hydrogenated oils in them.
Smart Balance spread is a marketing ploy and should be avoided. The number one ingredient is soybean oil, which is rich in Omega-6s. You get far more than you need of that, already. The fact that it also contains some Omega-3s is meaninless, as the 3:6 ratio is more important than the actual amounts. Lowering 6 intake is usually better for you than just adding more 3s.
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