Nutrient-Rich choices from the Milk Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's blue band represents the Milk Group.

MyPyramid recommends three cups of low-fat or fat-free milk or equivalents like yogurt and cheese daily for most people.

The Milk Group includes milk, yogurt and cheese as well as milk-based desserts such as ice cream, frozen yogurt and pudding made with milk.

Milk, cheese and yogurt provide nine essential nutrients such as calcium, potassium, vitamin D and protein. These nutrients help build and maintain bone mass and may reduce risk for the bone-thinning disease, osteoporosis. Potassium also helps regulate the body's fluid balance and maintain healthy blood pressure.

Get Your Calcium-Rich Foods

Choose low-fat or fat-free milk, yogurt and other milk products most often.

• Serve milk at meals and with snacks.
• Top pizza, casseroles and veggies with shredded cheese.
• Use plain yogurt as a base for dips or to dollop on baked potatoes.
• Slip cheese slices onto sandwiches.

Make it Quick

These tips can help you get your Milk Group foods — fast:

• Order a latte made with low-fat or fat-free milk.
• Make oatmeal or tomato soup with milk instead of water.
• Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rich snacks.
• Top fruit with your favorite yogurt for a homemade parfait dessert.

Make Smart Calorie Choices

Try these tips to get the most nutrition for the fewest calories from Milk Group foods:

• Choose low-fat or fat-free milk, yogurt and cheese.
• If your family usually drinks whole milk, try stepping down to reduced-fat (2%), then low-fat (1%) and finally fat-free milk.
• Stock a few cans of evaporated fat-free milk to use in coffee and to replace cream in recipes.
• For a sweet treat, try light ice cream or frozen yogurt.

Visit MyPyramid.gov to learn more about the Milk Group and find your personal pyramid based on your calorie needs.