Parents who drink milk and eat dairy foods show their kids that it is important. Dairy foods are part of building the growing bones of kids and teens. Eat or drink low fat or fat free dairy foods with meals and snacks—for everyone’s benefit.
Dairy includes milk, yogurt, cheese, and fortified soy milk. These products provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low fat or fat free to cut calories and saturated fat.
TIPS TO GET YOUR DAILY DOSE OF DAIRY
- If you currently drink whole milk, gradually switch to lower fat versions. This change cuts saturated fat and calories but doesn’t reduce calcium or other essential nutrients.
- Make simple switches. When recipes call for sour cream, substitute plain yogurt. Use fat free evaporated milk instead of cream, and try low fat or fat free ricotta cheese as a substitute for cream cheese.
- Choose fat free or low fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses.
- Get your calcium with your morning caffeine boost. Make or order coffee, a latte, or cappuccino with fat free or low fat milk.
- If you are lactose-intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soy milk (soy beverage). Check the Nutrition Facts label to be sure your soy milk has about 300 mg of calcium.
HOW MUCH?
Older children, teens, and adults need 3 cups of dairy daily, while children 4 to 8 years old need 2 ½ cups, and children 2 to 3 years old need 2 cups.
What counts as a cup of dairy? 1 cup of milk, yogurt, or soy beverage; 11⁄2 ounces of natural cheese; or 2 ounces of processed cheese.