There are so many different kinds of dairy out there. How do I know what type of dairy to buy for my family?:

• One of my kids cannot drink milk. The doctor told me he is lactose intolerant. The nutrition educator showed me other items I can serve, like lactose-free milk and calcium-fortified foods such as calcium-fortified orange juices, soy/rice drinks, and cereals.
• I read labels carefully to make sure I’m buying calcium-fortified foods.



Each of my family members needs 3 cups of milk or milk products each day to get enough calcium. How do you help your family get enough calcium?

• Drink 1 cup of low-fat milk or put it on our cereal for breakfast (counts as 1 cup of milk).
• Drink 1 cup of fat-free or low-fat milk for lunch (counts as 1 cup of milk).
• Eat 1 cup of low-fat yogurt as dessert at our evening meal (counts as 1 cup of milk).
• On other days for one of the cups of milk, we might eat 2 ounces of low-fat processed cheese.



How do I get my family to eat and drink more low-fat dairy?

• My family switched from whole milk to fat-free milk. We changed a little at a time. First, we switched from whole to reduced-fat (2%) milk. Later, we changed to low-fat or fat-free milk. Now, that’s all we drink.
• We eat fat-free or low-fat cheese and yogurt. I feel great knowing that my family is making healthy choices.
• I use fat-free or low-fat milk, yogurt, and cheese in foods that I make.