"RATE YOUR PLATE" DAIRY SCORE 2-3 SERVINGS RECOMMENDED The following foods provide calcium: Milk products are a particularly excellent source and, therefore, are listed first. For good health, select lowfat or nonfat milk products most often - they have less fat and saturated fat. -milk, including lactose-reduced -buttermilk -yogurt -hard cheese -cottage cheese -frozen milk products -pudding -breads fortified with calcium -cereals fortified with calcium -bok choy -broccoli -collard greens -kale -mustard greens -okra -orange juice fortified with calcium -spinach -turnip greens -dried beans -salmon, canned with bones -sardines, canned with bones -tofu prepared with calcium

The Benefits: Enjoy 2-3 servings from the Milk Group and you'll get: calcium, which plays a critical role in building and maintaining strong bones. Healthy bones are needed to support a strong, good-looking body that's less prone to osteoporosis. Milk products are an excellent source of calcium. protein, which is necessary to help build a strong, muscular body. Take Action: Select one tip from each column to work on over the next month. Once you feel comfortable with the changes, choose another tip and repeat the process. FIT IN THE MILK GROUP WATCH THE FAT Make it a habit to drink at least one glass of lowfat or skim milk every day Switch from whole milk to 2%. Once you accomplish this goal ... Choose one dairy snack every day such as lowfat or nonfat yogurt or lowfat cheese with crackers. Switch from 2% to 1% milk, and then switch from 1 % to skim milk. Start the day with a milk product such as lowfat or skim milk with cereal at breakfast at least three times a week. Buy lowfat or nonfat dairy products such as cheeses, frozen desserts or yogurts. Be flexible - try a wide range of these products. Sprinkle lowfat cheese on soups and salads and add lowfat, sliced cheese to sandwiches. Add lowfat or skim milk to your coffee or tea instead of cream or half & half.

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