This super food comes in a glass (milk), and a bowl (ice cream) and on pizza (cheese.)
Dairy is critical for kids
"Especially at this age, because their bones are growing and we have to give calcium, phosphorous, and vitamin D to make strong bones. At this age, we absorb more calcium and nutrients in the bones than any other time in our lives," USF Health dietitian Lauri Wright says.
Kids need three servings and depending on age, they'll need two to three cups a day. You should choose low fat or skim milk; yogurts that are low in sugar, and grab-and-go cheese low in fat.
"Mozzarella is naturally low-fat, so you're looking for the "skim" part, when you get into the orange cheese, you do want to look for the reduced fat," Wright said.
Post exercise, milk's a great recovery drink, but you can also make dairy a wonderful treat.
"Rather than the store-bought smoothies that have a lot of sugar, if you make it with your own fruit, yogurt, you wouldn't have as much sugar," Wright says.
And along with dairy, that smoothie will also provide a serving of fruit -- a yummy, healthy way to start any kid's day!
The USDA, my plate website has great information about how much you and your child need and suggestions on how to meet the daily requirement. It also addresses options for children and adults, who may be lactose intolerant, or who may not be able to consume dairy.
Warm Sour Cream Veggie Sauce:
1 1/2 Tbs butter or substitute 1 Tbs flour 1/2 Teaspoon salt (optional) 1/8 Teaspoon pepper 1 cup low fat sour cream
Melt butter/butter substitute over low heat. Add flour (sift in slowly as you stir), salt and pepper and stir until mixed. Remove from heat and add the sour cream. When sauce is thick add 1 tablespoon lemon juice and stir.