Editor’s note
The following abstract describes a publication that is available as a downloadable PDF.
See the companion publication N1048, Dairy Foods Handout.
Abstract
This poster reviews the benefits of calcium-rich foods, key nutrients provided, lactose intolerance, alternate calcium sources and food safety for dairy foods.
Topics
- Nutrition
- Health
- Milk
- Dairy
- Nutrients
- Calcium
- Requirements
- Food safety
- SNAP
Pages
- One 24 x 36 inches poster
See poster content below.
Dairy: 3 a Day for Strong Bones
How much do I need?
- Ages 2–3 years: 2 cups per day
- Ages 4–8 years: 2½ cups per day
- Ages 9–adult: 3 cups per day
What if I am lactose intolerant?
Choose the following products that are lactose-free or lower in lactose.
- Cheese
- Yogurt
- Lactose-free milk
- Calcium-fortified soy milk
What equals 1 cup from the Dairy group?
- 2 cups cottage cheese
- 1/3 cup shredded cheese
- 1 cup yogurt
- 1 cup fortified soy milk
Fortified soy milk and yogurt are a part of the Dairy group because the nutrient content is similar to dairy foods. Other foods such as orange juice, almond, coconut and rice milk are fortified with calcium but don’t have the other nutrients dairy products provide.
Foods that are a part of the Dairy group:
- Milk
- Cheese
- Yogurt
- Fortified soy milk
- Cottage cheese
Butter, cream cheese and sour cream are not counted as Dairy group foods because they provide little calcium.
Health benefits of calcium-rich foods:
- Help build strong bones and teeth
- Help maintain muscle mass
- Decrease the risk of osteoporosis
- May help lower blood pressure and the risk of heart disease and diabetes