The dairy group includes foods that are made from milk. Milk is a good source of calcium. This is a nutrient that builds strong bones. Dairy foods also provide potassium, vitamins A and D, and protein.
If you're lactose-intolerant, it may help to use lactose-reduced, or lactose-free, dairy products.
If you're don't drink milk or eat dairy products, be sure to get your calcium from leafy greens, such as spinach, kale, or collard greens, and from calcium-fortified foods, such as orange juice and soy products.
Nutrient-rich choices
Choose dairy products without added sugars. Nutrient-rich choices include:
- Milk.
- Cheese.
- Cottage cheese.
- Yogurt.
What makes dairy less healthy?
- Many dairy products are high in fat. Always look for low-fat or nonfat varieties. You can ease into this. If you drink whole milk now, make the move to 2% milk first, then to nonfat or low-fat (1%) milk.
- Most cheeses are high in fat. If you select a cheese with a strong taste, you may eat less than you would of a milder cheese. Also look for low-fat cheese or cheese made with part skim milk.
- Added sugar, such as in ice cream and frozen yogurt, makes dairy products less healthy. Compare food labels to find brands lower in fat, added sugar, and calories.
One small change
Drink low-fat or nonfat milk with at least one meal each day. Have a better idea? Write it here:
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© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
