What are calcium-rich dairy foods?

Milk, yogurt, and cheese are the major sources of calcium in the American diet. Each serving from the dairy group will provide approximately 300 milligrams of calcium. (Choose only nonfat and low-fat milk and yogurt and reduced-fat or skim milk cheeses to reduce the amount of saturated fat in these foods.)

Although three servings of dairy foods will just about meet many adults’ daily needs, Americans consume only about 11⁄2 servings of dairy daily, on average.

Milk isn't your only source of calcium-rich, low-fat dairy foods. You have lots of options, which can easily be added to your eating plan:

• Low-fat cheese in a sandwich
• Yogurt dips with vegetables
• Low-fat shredded cheese on soups, salads and pastas
• Low-fat cottage cheese
• Evaporated low-fat or fat-free milk in recipes that call for cream.

We need calcium for bone health, and many dairy foods also are good sources of protein, phosphorus, potassium, vitamin A and vitamin D.