Nutrient-Rich Foods
A new buzzword — nutrient-rich foods — has moved to the forefront of the nutrition scene. Nutrient-rich foods provide high amounts of beneficial nutrients compared to the calories they provide. Since most children are not getting the nutrients they need,¹ teaching our children to choose nutrient-rich foods is more important than ever. Teach them to spot:

• Brightly colored fruits and 100% fruit juices
• Vibrant vegetables
• Whole, fortified and fiber-rich grain foods
• Fat-free and low-fat milk, cheese and yogurt
• Lean meats, skinless poultry, fish, eggs, beans and nuts

In today's trouble economic times, nutrient-rich foods, such as milk, are an economic and nutritional bargain, too! Per serving, they are relatively inexpensive and provide a powerful nutrient package. Get into the habit of checking labels to find choices that provide beneficial vitamins and minerals, but are moderate in calories.

Make It 3-A-Day™ — Every Day
Keep your family on track for getting 3-A-Day of Dairy all year long. Milk, cheese and yogurt provide a powerful nutrient package of calcium and eight essential nutrients. What's more these delicious foods may help you keep your waistline in check! A growing body of research suggests a link between dairy consumption and reduced body weigh when part of a balanced, reduced-calorie diet.

It's easy to fit these nutritious foods into your diet.

• Look for the logo. Foods with the 3-A-Day™ logo are excellent sources of calcium.
• Take a 3 p.m. family break with a snack of milk, cheese or yogurt.
• Warm up with steamed low-fat flavored milk or hot cocoa made with low-fat milk.
• Serve yogurt dip flavored with herbs, dried soup mix or taco seasoning with fresh, cut vegetables.
• Serve cheese cut into fun shapes for kids' snacks.
• Fuel with breakfast every day and be sure to include a serving of milk, cheese or yogurt.
• Reach for single-serve, flavored or regular milk instead of soda when eating out or on the run.
• Be a role model for your kids. They will follow your lead

Find out if your family is getting their 3-A-Day of Dairy with our Tracker and Calcium Quiz.

¹ U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.