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Drink or eat at least 3 fat-free or low-fat dairy foods a day

Older children and teenagers (ages 9 to 18 years) and adults need 3-A-Day - that's 3 cups per day of fat-free or low-fat milk or equivalent milk products. (For kids aged 2 to 8, it's 2 cups of milk.)

• For family members age 2 or older, choose fat-free milk and nonfat yogurt often. They're lowest in fat. Other healthy choices: low-fat (1%) milk, fat-free or 1% cottage or ricotta cheese, nonfat milk powder and evaporated fat-free milk.

• 11/2 to 2 ounces of cheese or 8 ounces of yogurt count as 1 cup of milk. . It's okay to enjoy high-fat cheeses a few times a week. Pick highly flavored choices, like parmesan, sharp cheddar, goat, feta or blue cheese. You'll just need a little for a lot of flavor.

• Include calcium and Vitamin Dfortified foods, such as fortified cereals, juices and soy products. If you don't or can't consume dairy foods, these fortified foods are important to eat.

• Enjoy one large or two small slices of cheese or veggie pizza for lunch or dinner.

• Choose lactose-reduced products, if you don't digest dairy products well. They still provide the same nutrients, including calcium.

• Pick "part skim" or low-fat cheeses and ice milk, low-fat ice cream or frozen yogurt.

• Drink chocolate or other flavored low-fat milk on occasion to benefit from the calcium it provides.

$ Money-Saving Suggestions $

• Choosing highly flavored cheeses, like sharp instead of mild cheddar, means you can use less for the same flavor-saving calories and cents.
• Milk can be frozen for up to 3 months. Buy extra when on sale.
 
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