June is National Dairy Month, which is a great reminder to get a good source of dairy.

The dairy group includes foods that are high in calcium, as well as protein and other important minerals, which can help maintain bone and muscle strength and protect against many bone diseases. This food group includes fluid milk products (including soymilk) and many foods made from milk, but it excludes those with little to no calcium, such as cream cheese, cream and butter. According to MyPlate, males and females 9-plus years old should consume 3 cups of dairy per day.

1 cup of dairy is equal to:

• 1 cup of milk, yogurt or soymilk
• 1½ ounces of natural cheese
• 2 ounces of processed cheese

MyPlate suggests that we choose fat-free or low-fat milk and yogurt, as well as reduced-fat or low-fat cheese. When choosing products higher in fat content, this counts against our saturated fats limit. Try not to choose too many sweetened dairy products such as drinkable yogurts, pudding and frozen yogurt because these products will count against the daily limit for calories from added sugar.

For those who are lactose-intolerant, try lactose-free and lactose-reduced milk, yogurt, cheese and calcium-fortified soymilk. Also, enzyme preparations can be added to milk to lower the lactose content. Kindergarten

For those who choose not to consume animal byproducts, soymilk and nut milks fortified with calcium are great alternatives to dairy products. Other ways to get a good source of calcium include calcium-fortified juices, cereals and breads, as well as canned fish, soybean and some other bean products, and dark, leafy greens such as kale and bok choy.

No matter who you are, getting adequate calcium daily is important, and choosing foods from the dairy group is an easy way to do this. Be sure to choose fat-free or low-fat milk, yogurt, cheese and fortified soy products regularly this month (and always!) to keep bones strong and prevent disease.

Source: www.choosemyplate.gov/dairy

By: Sallie Yakowicz, Program Assistant, NDSU Extension