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Pyramid Power

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Milk

Image of various dairy products

What’s in it for you?

Everybody needs calcium-rich foods every day.

Milk, yogurt and cheese are great sources of calcium. Other good sources of calcium include leafy greens like kale, collards, and turnip greens, sardines and canned salmon with bones, soybeans, and orange juice with added calcium.

image of a container of yogurt

Calcium is needed for building bones and teeth. But that's not all — some calcium is in the blood and helps muscles contract and blood clot. Calcium helps nerves work, too.

How about babies? During baby’s first year, breast milk or formula is very important. At one year, most babies are ready for whole milk. Babies need the fat in whole milk. Do not give skim or low-fat milk before age two. After age two, low-fat and nonfat milk are a better choice for the whole family.

Lactose intolerance is a special health concern for some people. Learn more about lactose intolerance in the next section.