Nutrition Guide

Dairy. Milk, Yogurt and cheese are rich in bone-building calcium. Eggs are an economical and easy-to-make source of protein.
nutrition information
Cheese
Cheese
Rich in calcium, which helps build strong bones. 1½ oz. of natural cheese provides about the same amount of calcium as a cup of milk. Choose reduced-fat or fat-free varieties to trim calories and fat. Add cheese to sandwiches, melt on vegetables or nibble with apple slices.
Eggs
Eggs
A complete source of protein, supplying the amino acid “building blocks” the body needs to make and repair cells and tissues. Try an omelet for dinner! Use only egg whites or an egg substitute to cut out cholesterol if that’s a concern.
Milk
Milk
Contains nine essential nutrients—including calcium and vitamin D—to help build strong bones. Choose low-fat or fat-free versions to trim calories and fat. Drink milk at meals and use instead of water to make oatmeal or condensed soups.
Yogurt
Yogurt
Get calcium with culture! Opt for low-fat or fat-free varieties to save calories and fat. Try rich and creamy fat-free or low-fat Greek yogurt, too—it serves up more protein than traditional yogurt. Dollop yogurt on fruit, blend into smoothies or enjoy on its own.