Low-fat dairy milk and yogurt and many plant-based dairy alternatives are the best dietary sources of calcium and vitamin D, both of which are associated with positive bone health. Researchers are also examining calcium and other nutrients in milk and yogurt for their capability to promote healthy blood pressure and body weight.
These foods are rich in protein, riboflavin, thiamin, and vitamin B12, and vary from 90 to 200 calories per serving due to differences in fat, saturated fat, cholesterol, and sugar content. If you don’t drink dairy milk, look for fortified soy or rice milk to meet your calcium and vitamin D needs. Shoot for at least two full 8-ounce servings daily (see Table 5.4 for more information on servings); three or four servings are best for growing teens, pregnant and lactating women, and adults over the age of 50. Continue Reading →