Adults need three servings of low-free or fat-free milk and milk products, such as milk, cheese or yogurt, each day; children need slightly fewer servings depending on their age.
Meeting those needs every day is an easy way to get a variety of nutrients that are essential for building strong bones and healthy bodies. Plus, there's moderate evidence that consuming low-free or fat-free milk and milk products may be associated with a reduced risk of cardiovascular disease, Type 2 diabetes and lower blood pressure in adults.
But sometimes it can be difficult to figure out how much is in a serving. Here’s a quick review:
Incorporating dairy into your daily routine can be a snap, too. Some suggestions include:
- Make a simple latte by adding 1 cup of low-fat or fat-free milk to your morning coffee.
- Have fun with your smoothie recipe by blending in some low-fat frozen yogurt or frozen berries.
- Try plain Greek yogurt on top of your tacos or baked potato as a healthier topping option.
- Stash a yogurt container in your backpack or purse. Once you arrive at your destination, you can either store it the fridge or sit back and enjoy it.
- On your way out the door, grab some string cheese. This portable favorite now comes in fun flavors like jalapeño, tomato basil and cracked black pepper.
While lactose-free dairy products are definitely an option for people with lactose intolerance, there are other ways experts suggest still including dairy in the diet. Learn more here.