The Dietary Guidelines for Americans recommend 3 servings of dairy per day (e.g. 3’s the key!). Here are a few tips to help you meet this daily recommendation:
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Sprinkle cheese on your morning hot cereal, salad, or sandwich. Keep to lower fat and lower sodium cheeses like Swiss, mozzarella, white cheddar, and provolone (aka “white cheeses”) if needing to watch your salt and cholesterol intake.
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Combine yogurt with diced cucumbers, garlic, and olive oil to make your own vegetable dip. Have daily with your favorite vegetables and whole wheat crackers as a balanced snack.
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Pair cheese, yogurt, or milk with a piece of fruit to have a balanced snack.
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Use milk as your beverage of choice with meals. Save water for in-between meals. If you struggle to eat 3 meals a day, drink a glass of milk instead of skipping mealtime altogether.
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Have frozen yogurt for dessert instead of cakes, candy, or cookies.
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If you struggle with lactose intolerance, keep to yogurt, cheese, and lactose-free milk. Most of the lactose is removed in the making process of yogurt and cheese, making these more tolerable dairy choices for many. Cheeses that are known to contain minimal lactose include Swiss, mozzarella, white cheddar, Colby, and Monterey jack (aka “white” cheeses or “white” cheese blends).
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If you are vegan and do not consume any dairy or dairy alternatives, include items like fortified juices, canned fish, tofu, tahini, and leafy greens to ensure you are getting enough calcium to support your health. Like plant-based milks, these foods will not provide other key nutrients like protein so ensure to include protein elsewhere in your diet, such as with nuts and beans.