The dairy group includes foods that are made from milk. Milk is a good source of calcium. This is a nutrient that builds strong bones. Dairy foods also provide potassium, vitamins A and D, and protein.

If you're lactose-intolerant, it may help to use lactose-reduced, or lactose-free, dairy products.

If you're don't drink milk or eat dairy products, be sure to get your calcium from leafy greens, such as spinach, kale, or collard greens, and from calcium-fortified foods, such as orange juice and soy products.

Choose dairy products without added sugars. Nutrient-rich choices include:

• Milk.
• Cheese.
• Cottage cheese.
• Yogurt.

• Many dairy products are high in fat. Always look for low-fat or nonfat varieties. You can ease into this. If you drink whole milk now, make the move to 2% milk first, then to nonfat or low-fat (1%) milk.
• Most cheeses are high in fat. If you select a cheese with a strong taste, you may eat less than you would of a milder cheese. Also look for low-fat cheese or cheese made with part skim milk.
• Added sugar, such as in ice cream and frozen yogurt, makes dairy products less healthy. Compare food labels to find brands lower in fat, added sugar, and calories.

Drink low-fat or nonfat milk with at least one meal each day. Have a better idea? Write it here:

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