Spend Smart. Eat Smart.

Dairy

How much in a day?

Smart shopping habits can cut costs and increase the nutritional value of meals. Spending wisely in the dairy aisle means buying the most calcium for your dollar.

According to MyPlate and the Dietary Guidelines for Americans, individuals age nine and up need three servings of dairy daily. Each serving provides about 300 mg of calcium.

Daily Recommendation
Children 2-3 years old: 2 cups
4-8 years old: 2.5 cups
Girls 9-13 years old: 3 cups
14-18 years old: 3 cups
Boys 9-13 years old: 3 cups
14-18 years old: 3 cups
Women 19-30 years old: 3 cups
31-50 years old: 3 cups
51+ years old: 3 cups
Men 19-30 years old: 3 cups
31-50 years old: 3 cups
51+ years old: 3 cups

Source: ChooseMyPlate

Storing and discarding

Video/Handout

Organizing your fridge video | Handout

Dairy Choices

Also Called Calories Fat Grams % DV Calcium % DV Vitamin D
Skim Milk Fat-free Milk, Non-fat Milk 80 0 30 25
Low-fat Milk 1% Milk 100 2.5 30 25
Reduced-fat Milk 2% Milk 120 5 30 25
Whole Milk Vitamin D Milk, Homogenized Milk 150 8 30 25
Soy Milk NA 100 4 45 30
Light Soy Milk NA 70 2 45 30

 

Links