-Drink fat-free or low-fat (1%) milk. -If you currently drink whole milk, gradually switch to lower fat versions. -This change cuts calories, but doesn't reduce calcium or other essential nutrients.

-Choose fat-free or low-fat milk or yogurt more often than cheese. -Milk and yogurt have more potassium and less sodium than most cheeses. -Also, almost all milk and many yogurts are fortified with Vitamin D.

-Parents who drink milk and eat dairy foods show their kids that it is important. -Dairy foods are especially important to build the growing bones of kids and teens. -Routinely include low-fat or fat-free dairy foods with meals and snacks--for everyone's benefit.