Dairy is vital to you

Get the calcium you need from milk or other dairy products


Dairy products are very important on building healthy bones for your body and structure. Products like milk are very high in calcium and vitamins A and B, which are very much needed in your diet. It can also help you maintain a healthy weight.


Osteoporosis is a disease that weakens bones which makes them become fragile and easy to break. At any age you can become affected by this disease. It is called the Silent Disease because there are no symptoms of it and you can only know after your first fracture. 3 ways you can help prevent this from happening are to build your bones up when you are young, have a healthy diet, and makes sure your lifestyle is healthy and active.

Healthy food options

1. Milk

2. Yogurt

3. Cheese

4. Sour cream

5. Tapioca

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Internet resource

"DairyGood." .org. N.p., n.d. Web. 12 Oct. 2015.


Berry Blast Smoothie
Makes 2 Servings

Prep Time: 5min
Cook Time: 5min


  • 1 cup frozen raspberries

  • 2 (6-ounce) containers fat-free blueberry yogurt

  • 1/2 cup fat-free milk

  • 1 tablespoon unsalted, natural almond butter

  • 1 tablespoon honey

In a blender, add frozen raspberries, yogurt, milk, almond butter and honey. Cover and puree until smooth. Pour into two tall glasses and serve.

Recipe courtesy of the American Dairy Association & Dairy Council

Nutritional Facts
Calories: 230
Fat: 5 g
Saturated Fat: 0.5 g
Cholesterol: 5 mg
Sodium: 120 mg
Calcium: 35% Daily Value
Protein: 10 g
Carbohydrates: 39 g
Dietary Fiber: 4 g

from dairygood.org

janson garman