Dairy Quite Contrary

When you were little, people told you to drink your milk so you could get enough calcium for strong bones. All milk and many foods made from milk products that retain their calcium content are considered part of the dairy food. ChooseMyPlate.gov recommends most dairy group choices should be fat-free or low fat. Here are some tips to keep in mind when making dairy choices:

Milk - Choose fat-free or low-fat - 1 cup

Yogurt - Choose fat-free or low-fat -  1 container or 1 cup

Cheese - Reduced-fat or low-fat - 1½-2 oz.

Milk-Based Desserts - Fat-free or low-fat frozen yogurt, pudding or ice cream - 1 scoop of ice cream - ¹/³ cup of milk

> If choosing milk, cheese or yogurt that is not fat-free or low-fat, the fat counts against your limit for calories from saturated fats.

> When opting for sweetened milk products, the added sugars also count against your limit for calories from added sugar.

Calcium choices for those who don’t consume dairy can include soy milk or rice milk and foods such as kale, canned fish, some beans and leafy greens such as kale, collard and turnip greens, (Bok choy). Calcium fortified juices, cereals, bread and almond or rice milk are options for those who do not consume dairy.