Dairy Products
Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories.
Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones.
Most milks and some yogurts are fortified with vitamin D to help your body use calcium.
Tip: The Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.
If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
- Calcium: fortified fruit juice, soy-based beverage, or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
- Vitamin D: fortified fruit juice, soy-based beverage, or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D
