Dairy Products
Dairy products are a great source of vitamins and minerals, most important of which is calcium and vitamin D. Calcium and vitamin D are important for proper bone growth and strength. Dairy products include:
- Milk
- Cheese
- Yogurt
How much to get per day:
- Try to consume 3 cups of dairy per day.
- 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.
Why do we need calcium?
- For dense bone formation
- For bone strength
- For blood clotting
- For nerve impulses
- For muscle contractions
Calcium deficiency:
- Stunted growth
- Impaired muscle contractions
- Stress Fractures
- Muscle cramps
- Osteoporosis
Resources: Iowa Beef Industry Council and land O'Lakes Farmland Member Cooperatives.
The amount you should consume from any food group depends on your age, sex, and level of physical activity.