Low-fat or Fat-free Dairy
Get your calcium-rich foods daily from fat-free or low-fat sources. Most people need three servings each day of calcium-rich foods. Did you know that most people can not tell the difference between regular and low-fat milk in a blind taste test?
Low-fat and fat-free milk and milk products are great sources of:
- high-quality protein
- calcium, potassium and phosphorus
- vitamins A, D and B12, riboflavin and niacin
- carbohydrates for energy
You need calcium and vitamin D to build strong bones and teeth and maintain your bone mass. Dairy products are the primary source of calcium and vitamin D in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
Here are some ways to get more calcium:
- Drink milk with meals
- Try low-fat or fat-free yogurt or cheese for a snack
The current WIC food package provides 1% or skim milk for women and children two years of age and older, with additional options of low-fat cheese and tofu. Children between the ages of one and two get whole milk. For more information on the WIC food package go to WIC Food Packages.