Milk provides a powerful nutrient punch and when searching for substitutes, supplements and fortified foods fall far short. The Dietary Guidelines committee increased the number of recommended number of dairy servings to 3 a day because dairy is a major source of potassium, vitamin A, magnesium and other nutrients Americans don't consume enough. In fact dairy foods contain five of the seven nutrients that are inadequate in people's diets.
Top a fresh fruit salad with vanilla yogurt.
Make a fruit dip by adding a little vanilla to lemon yogurt.
Substitute low-fat plain yogurt for mayonnaise in tuna, egg or potato salad.
Make your favorite dip mix with low-fat plain yogurt instead of sour cream to maximize nutrition and taste.
Veggie quesadillas are a great way to pack in the nutrients. Top a tortilla with chopped vegetables and shredded cheese, fold in half and microwave.
Alternate cheese cubes, vegetables and fruit chunks on sticks to make snack kabobs.
Go for comfort food with a grilled cheese sandwich and a bowl of tomato soup made with milk instead of water.
Drink milk with meals.
*For more tips on “ Ways to Increase Consumption of Milk and Milk Products ,” see Table E-11 in the Dietary Guidelines” at http://www.health.gov/dietaryguidelines
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