Got Dairy?

Parents who drink milk and eat dairy foods show their kids that it is important.  Dairy foods are especially important to build the growing bones of kids and teens.  You should routinely include low-fat or fat-free dairy foods with meals and snacks for everyone's benefit.  They provide calcium, vitamin D, potassium, protein, and other nutrients.

Remember:

• Fat-free (skim) or low-fat (1%) milk is better than whole.  If you currently drink whole milk, do a gradual switch to lower fat versions.  This change cuts calories but does not reduce calcium or other essential nutrients.
• Milk and yogurt have more potassium and less sodium than most cheeses.
• Use low-fat yogurt in places where you would normally use sour cream.
• Look for the words "reduced-fat" or "low-fat" when buying cheese.
• Regular cream cheese, cream, and butter are not part of the dairy food group.  They are high in saturated fat and have little or no calcium.
• If you are lactose intolerant, try lactose-free milk or soymilk.  Check the label to make sure the soymilk has about 300 mg of calcium.

Older children, teens, and adults should have 3 cups of dairy every day, while children 4 to 8 years old need 2 1/2 cups, and children 2 to 3 need 2 cups.

For more information on Nutrition go to www.ChooseMyPlate.gov.