Dairy foods include fluid milk, yogurt, and cheese. These nine nutrients are essential meaning they have to be obtained through the foods we consume because our bodies cannot 'make' these nutrients on their own.

Many are surprised to learn that the only difference between the different types of milk is the amount of fat. The milks all contain the same protein, vitamins, and minerals.  If you are someone who enjoys meats that are not lean such as prime rib or bacon, opt for lower fat dairy foods including 1% or skim milk. If you are someone who chooses leaner meats most of the time, it can be okay to choose higher fat dairy foods such as 2% milk and full fat yogurt and cheese.

Milk supply the body with essential nutrients. 1 cup of milk provides protein, calcium, phosphorus, vitamins A and D and four B vitamins—B12, riboflavin, pantothenic acid and niacin.

Three servings of dairy each day is appropriate for majority of the population. If you cannot consume dairy due to intolerances or allergy, be sure to make sure you consume other nutrient dense foods that provide the same nutrients as dairy

Here is a fun and easy breakfast, or even dessert.

Ingredients:

• 1/2 cup quick oats
• 1/2 cup Our Family Greek Yogurt
• 1/2 cup Our Family 2% Milk
• 1/2 tsp vanilla extract
• 1/4 tsp cinnamon
• 1 tsp chia seed

Directions:

• Mix: quick oats, banana, and vanilla extract in a jar. Add the milk to desired consistency. Adding the milk last will avoid overflowing the jar.
• Top: with optional fruits like blueberries, strawberries, and mangos.
• Soak: Cover and place in the fridge overnight (at least 8 hours) to allow the oats to soak up the liquid.
• Enjoy: Enjoy a nutritious, ready-to-eat oatmeal.