Use organic, nonfat, or reduced-fat dairy products over whole-milk varieties whenever possible. Also, fermented dairy products such as yogurt, kefir, and acidophilus-fortified milk are preferred over milk due to their content of beneficial bacteria, which predigest the dairy proteins and sugars. If you haven't tried some of the soy milk alternatives to cow's milk, they are delicious, especially the flavored varieties, which include vanilla and chocolate.
One serving equals 1 cup of milk, yogurt, or cottage cheese or 1 ounce of cheese. If you do not consume dairy products, we recommend that you take a calcium supplement.