Dairy

         We should have two to four servings from the dairy food group every day. This is the best source of calcium which we need to make our bones strong.

        Milk and foods made from milk are the best sources of the mineral calcium. They also provide us with vitamin A, protein and phosphorus. Fortified milk has vitamin D added to it.

        The foods in this group are important because all of the nutrients work together to keep our bones strong and healthy. It may be difficult to get enough calcium unless we include these foods in our diets. We can make sure we get the milk and calcium we need by making puddings and soups with milk.

         Some milk products like ice cream, cheese, whole milk and foods made from whole milk are high in fat. We can choose low-fat or skim milk products, like low-fat yogurt, skim milk and low-fat cheeses to keep the fat in our diets down.

        Some people who have problems digesting milk products because of lactose (sugar) in milk. Today there are many lactose-free products to try.