!"#$ &'() *$+ , -, ".

/0
1"2 !, + 34 5'$$/$ ()6 7"8.#9
:$)$;, 9 7".# 1$(+ 9'
<$9 9'$ =$-#$9/4 =9"#,$/ ! >(-9/ "; ?@$#,-(A/ >(B"#,9$ C(9.#(+ >""6/
One cup of milkwhether
whole, low-fat, fat-free or
lactose-freeprovides:
2% or 1% Milk
(a|so |nown as rooucoo
tat or |owtat m|||) Fat ano
ca|or|o |ovo|s aro rooucoo |n
t|oso vors|ons, but t|oy |avo
t|o samo com|oto nutr|ont
ac|ago as w|o|o m|||.
Lactose-free Milk
T||n| you'ro |actoso|nto|orant!
Try |actosotroo m||| (roa| m|||
w|t|out t|o |actoso). lt tastos
groat ano rov|oos t|o samo
|ovo|s ot ca|c|um, otass|um,
v|tam|n D ano moro.
Organic Milk
From cows too organ|c o|ots.
T|o nutr|ont contont |s t|o
samo as convont|ona| m|||
ano ottors t|o samo |oa|t|
bonot|ts. lt's t|o rocoss t|at
ma|os t||s m||| organ|c, not
t|o roouct.
Fat-free Milk
(a|so |nown as nontat or
s||m m|||) From s|onoor
cows. K|oo|ng. Fattroo m|||
|as no moro t|an O.2 m|||
tat. lt's t|o |owost |n ca|or|os
but, aga|n, |as just as many
nutr|onts as w|o|o m|||.
M||| |s ono ot t|o most ||g||y rogu|atoo tooos |n Amor|ca. A|| tyos ot m||| |cturoo bo|ow aro oqua||y
w|o|osomo ano sato to or|n|, |nc|uo|ng organ|c ano convont|ona| var|ot|os. 8o|ow aro your noooto|now tacts.
!
"
#
$
\HOLL
!
"
#
$
2
!
"
#
$
tattroo
!
"
#
$
OPGANlC
!
"
#
$
Lactoso
troo
Whole Milk
Croamy! \|o|o m||| conta|ns
3.5 tat by wo|g|t, t|o samo
amount touno w|on |t |oavos
t|o cow. v|tam|n D |s aoooo
to most m||| rooucoo |n
t|o U.S. to on|anco t|o
absort|on ot ca|c|um.
t|o amount ot M||| + M|||
Prooucts rocommonooo oa||y tor
t|oso ovor ago 9 trom t|o 2O1O
D|otary Gu|oo||nos tor Amor|cans.
23 yoars 2 cus ot m|||
^8 yoars 2.5 cus ot m|||
3 CUPS:
For the latest information
about milk and making food
choices for optimal health,
visit HealthyEating.org
Your Daily Value (DV)
Calcium
Ribofavin
Vitamin D
30%
26%
25%
25%
22%
16%
11%
10%
10%
Phosphorus
Vitamin B-12
Protein
Potassium
Vitamin A
Niacin
WHAT WOULD YOU HAVE
TO EAT TO GET THE SAME
AMOUNT OF CALCIUM AS
IN ONE 8-OUNCE GLASS
OF MILK?
12 SERVINGS OF WHOLE GRAINS
6 SERVINGS OF LEGUMES
10 CUPS OF RAW SPINACH
!"
!"
Decoding Your Choice in the Dairy Aisle
Use milk in place of water when making hot cereals such
as oatmeal.
Mix milk into your scrambled eggs before cooking for
extra ufy eggs.
Round out your day and boost your overall nutrition by
having a glass of low-fat milk at dinner.
High-Quality Protein Throughout the Day
Milk, Cheese and Yogurt Are Delicious and
Healthy Choices for You and Your Family
Make an instant smoothie by blending one cup of low-fat
milk or yogurt with fruit and ice cubes.
Make a nutritious, crunchy snack of cheese, fruit + veggies.
Add a dash of vanilla and cinnamon to low-fat milk and
warm up for a relaxing evening beverage.
Smart Snacking Boosts
Good Nutritional + Economic Sense
Although the cost varies, milk remains an afordable food
choicefor as little as $0.25 per cup.
Milk is by far your best price value when it comes to foods
containing calcium.
Milk + Milk Products Contain Many of the Important Nutrients Your
Family Needs, Such as Calcium, Protein, Vitamins and Minerals

Sensitive to
lactose?
Try yogurt, hard
cheeses or
lactose-free milk.
Scientific Research Confirms the Many Healthy
Benefits That Milk + Milk Products Provide
A collective review of research nds that adequate calcium, vitamin D and
protein are needed for healthy bones.
A variety of studies has consistently found that 3 or more servings a day
of dairy products is associated with lower blood pressure.
For more information, visit HealthyEating.org/Research.
2013 Dairy Council of California
:#(,)
6$B$+"D@$)9
=9#")8 E")$/
()6 9$$9'
=D"#9/
#$-"B$#F
*,/$(/$
D#$B$)9,")
!(,)9(,) /9#")8
@./-+$/ ()6
E")$/
Dairy Benets for a
Lifetime