June is Dairy Month!

June is Dairy Month! Milk and most dairy foods are excellent sources of calcium. Calcium plays an important role in strengthening bones and teeth, but it also helps muscles and nerves function properly. How much do you need?

• Kids 2 to 8 years*: 500 to 800 mg daily
• 9 to 18 years: 1,300 mg daily
• Adults (ages 18 to 50): 1,000 mg daily
• Adults (51 and older): 1,200 mg daily
  *The dietary guidelines for Americans recommend 2 cups of milk per day for kids 2 to 8 years old; kids 7 to 8 with diets containing at least 1,600 calories/day need 3 full servings of dairy a day.

There are many easy ways to boost calcium in your diet – here are 15 delicious ways to get more!  

1. Add beans to soups, chili, and pasta dishes.
2. Grate low-fat cheese over soups and salads.
3. Enjoy a smoothie made with yogurt.
4. Use milk instead of water in soups, breads, sauces, or egg dishes.
5. Add milk to powdered nutrition drinks.
6. Try plain yogurt as a vegetable dip.
7. Stir some nuts into a yogurt cup as a snack.
8. Include leafy vegetables in baked casseroles such as lasagna.
9. Buy juices and cereals fortified with calcium.
10. Drink skim milk instead of soda at lunch.
11. Eat hot oatmeal made with milk for breakfast.
12. Snack on crunchy broccoli instead of potato chips.
13. Substitute plain low-fat yogurt for recipes that call for sour cream.
14. Eat a grilled cheese sandwich.
15. Treat yourself to pudding made with skim milk for dessert.