Make It 3-A-Day™ — Every Day
Keep your family on track for getting 3-A-Day of Dairy all year long. Milk, cheese and yogurt provide a powerful nutrient package of calcium and eight essential nutrients. What's more these delicious foods may help you keep your waistline in check! Scientific studies show that enjoying 3 servings of milk, cheese or yogurt as part of a nutrient-rich, balanced diet may help to maintain a healthy weight.

It's easy to fit these nutritious foods into your diet.

• Look for the logo. Foods with the 3-A-Day™ logo are excellent sources of calcium.
• Take a 3 p.m. family break with a snack of milk, cheese or yogurt.
• Cool off with a skinny latte.
• Serve yogurt dip flavored with herbs, dried soup mix or taco seasoning with fresh, cut vegetables.
• Serve cheese cut into fun shapes for kids' snacks.
• Fuel with breakfast every day and be sure to include a serving of milk, cheese or yogurt.
• Reach for single-serving, flavored or regular milk instead of soda when eating on the run.
• Be a role model for your kids. They will follow your lead

Find more 3-A-Day™ Tools and Tips.

¹ U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.

Focus on Nutrient-Rich Foods
Nutrient-rich foods (NRF) provide high amounts of beneficial nutrients compared to the calories they provide and include brightly colored fruits and 100% fruit juices; vibrant vegetables; whole, fortified and fiber-rich whole-grain foods; low-fat milk, cheese and yogurt; and lean meats, skinless poultry, fish, eggs, beans and nuts. The NRF approach is a realistic, easy and positive way help you make healthy choices. The reason? It focuses on the total nutrient package of a food or meal instead of foods to avoid. Try these 10 tips:

1. Start the day with a nutrient-rich breakfast, such as oatmeal made with low-fat milk, dried fruit and nuts.
2. Shop the perimeter of the grocery store; focus on the produce, dairy, meat and seafood sections.
3. Try a new, nutrient-rich recipe at least once a week.
4. Encourage everyone to try a new and out-of-the-ordinary food each week, such as arugula, lentils, low-fat ricotta cheese, avocados or kiwifruit.
5. Choose nutritious options, such as entrée salads with grilled chicken and low-fat dressing, yogurt parfaits with fresh fruit, beef and bean burritos with lettuce and tomato at the drive-thru.
6. Trade soda for 100% fruit juices or low-fat milk.
7. Stock your desk with instant oatmeal packets, light microwave popcorn, dried fruits, and single-serve containers of peaches or pears packed in water or juice.
8. Choose low-fat or fat free milk.
9. Make your plate more colorful by including more brightly colored fruits and vegetables each meal.
10. Grill or broil lean chicken, pork or beef instead of sautéing of frying.