1. Get Your Calcium- Rich Foods A Look at MyPyramid Milk Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

2. New “Milk” Group ▲ “Dairy Group” has been replaced with the “Milk Group” and includes: ▲ Milk ▲ Yogurt ▲ Cheese ▲ Foods with small calcium amounts are no longer included

3. Much Needed Milk ▲ Needed for strong bones, teeth and muscles ▲ Drinking milk can help burn body fat as part of a reduced-calorie diet ▲ Milk provides 9 essential nutrients

4. MyPyramid ▲ Specific for your needs ▲ Age, gender and activity level ▲ “Servings” are in cups

5. Get Enough Dairy in 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 like pudding made with milk or yogurt smoothies

6. Make Smart Dairy Choices ▲ Drink fat-free milk to reduce daily fat intake ▲ Have fat-free or low-fat yogurt or other dairy products to reduce fat intake

7. Keep Your Dairy Products Safe ▲ Avoid raw milk or any 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

8. Lactose Intolerant? ▲ Choose lactose-free alternatives ▲ Consume the enzyme lactase before consuming milk products ▲ Try calcium-fortified or alternative calcium-containing foods ▲ Consider a calcium supplement

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

10. Women 19-30 years old 31-50 years old 51 + years old 3 cups Men 19-30 years old 31-50 years old 51 + years old 3 cups Daily Recommendations

11. For Additional Information ▲ Visit www.MyPyramid.gov to personalize your food pyramid planwww.MyPyramid.gov ▲ Visit www.3aday.org for information on milk productswww.3aday.org ▲ Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health informationwww.ag.ndsu.nodak.edu/food.htm