Switch to fat-free or low-fat dairy. Keep your bones strong with three servings of dairy a day. A study in the Journal of Bone and Mineral Research found milk builds strong bones better than calcium carbonate—the ingredient used in most fortified foods and supplements.
According to Katherine Tucker, Ph.D., professor and chair of the Department of Health Sciences at Northeastern University, the round icon on the side of the plate serves as a reminder to get our dairy from low-fat milk or yogurt, rather than fat-laden cheese. Still, if it gets you or your kids to eat better, go ahead and melt some low-fat cheese over your whole-wheat pasta or broccoli, says Bonnie Taub-Dix, M.A., R.D., C.D.N., author of Read It Before You Eat It.
Another great way to incorporate dairy: Serve Greek yogurt with fresh fruit and honey or granola for dessert.
