From childhood to adulthood, having the proper nutrition from dairy can help you prevent many ailments in the future - especially for women. If you aren’t including the right amount of dairy in your life lately, take note of the following ways to make sure you’ve got all of your bases covered.

Out of all the nutrition concepts we have to deal with, getting more dairy and calcium in our daily diets is one of the easiest to accomplish. Dairy - especially much needed calcium - can be found in just about any food and beverage these days. But the key is to consume the right kind and the right amount. For example, just because ice cream contains dairy, that doesn’t mean it should be one of your regular meals on a daily basis (but wouldn’t it be wonderful if it could be?). Once you know which dairy products to consume in a safe and healthy way, all that’s needed is to find out how to incorporate it into your regular daily diet.

The best way to include more dairy in your daily diet without too much work is to start buying and consuming products that are low-fat or fat-free. Low-fat and fat-free dairy products allow your body to get the right amounts of dairy but in a way that is totally safe and healthy for your heart. Remember, consuming too much of something isn’t always good for you, even if it is healthy. Instead of reaching for regular milk in the mornings to complement your breakfast, add 8 ounces of skim milk to your next bowl of whole grain cereal. This kills two birds with one stone by giving your body plenty of both dairy and whole grains. Having a glass of milk with your daily meals is also another surefire way of including a great boost of dairy in your diet, not to mention that it will fill you up and keep you from overeating.

When it comes to foods that contain dairy, opt for those that are low-fat or fat-free. Forget about the days when foods labeled “low-fat” meant that they tasted awful. Low-fat foods have come a long way and now possess the same great taste but with more health benefits. For example, low-fat cheeses spread on top of a whole grain cracker makes for a fabulous snack that is both delicious and nutritious. Add some low-fat cheese to your next sandwich or shred it up and add it to your favorite dish at dinner. Even salads can become more nutritious with a helping of low-fat cheese.

Nothing screams dairy like dessert foods. However, there is a way to make dessert good for you and not just good for your taste buds. The next time you’re craving something sweet, combine a bowl of freshly cut fruit and a couple spoonfuls of fat-free yogurt or low-fat cottage cheese. You can buy fat-free yogurt in a number of delicious flavors so you can create your own special dessert dish without feeling guilty!

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