1. GET YOUR
CALCIUM-RICH
FOODS
The MyPlate Dairy Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Stacy Wang, R.D., L.R.D., Extension Associate

2. Delicious Dairy
Good
source of
potassium
Choose
Primary
low-fat or
source of
fat-free
calcium
options
Dairy
NDSU Extension Service

3. MyPlate
Recommendations
depend on:
Activity
Age Gender
level
NDSU Extension Service

4. Servings Are Measured In Cups
What counts as a cup?
1 cup 8 ounces ⅓ cup
milk yogurt shredded
cheese
NDSU Extension Service

5. Mighty Milk
Calcium helps build
Bone
Bones Teeth
mass
NDSU Extension Service

6. Tips For Adding Dairy to Your Diet
Drink milk with every meal
Use milk when making hot cereal or cream soups
Have yogurt for a snack or dessert
Add low-fat cheese to casseroles, soups, stews or vegetables
Have snacks such as pudding made with milk
Make yogurt smoothies
NDSU Extension Service

7. Make Smart Dairy Choices
Choose fat-free milk and other dairy
products to reduce daily fat intake
Milk Cheese
Yogurt
NDSU Extension Service

8. Keep in Mind
Avoid raw milk or products made from
unpasteurized milk
Keep raw, cooked and ready-to-eat foods
separate
Refrigerate perishable foods quickly
Throw out food that has been left at room
temperature for more than two hours
NDSU Extension Service

9. Lactose Intolerant?
Consume Try
the enzyme calcium-
Consider
Choose lactase fortified or
taking a
lactose-free before alternative
calcium
alternatives consuming calcium-
supplement
milk containing
products foods
NDSU Extension Service

10. Daily Recommendations*
Children 2 to 3 years old 2 cups
4 to 8 years old 2 ½ cups
Girls 9 to 13 years old 3 cups
14 to 18 years old 3 cups
Boys 9 to 13 years old 3 cups
14 to 18 years old 3 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

11. Daily Recommendations*
Women 19 to 30 years old 3 cups
31 to 50 years old 3 cups
51 + years old 3 cups
Men 19 to 30 years old 3 cups
31 to 50 years old 3 cups
51 + years old 3 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service

12. Want More Information?
 Visit www.ChooseMyPlate.gov
to personalize your food plan
 Check out
www.ndsu.edu/eatsmart for
nutrition, food safety and
health information
December 2012