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Pyramid Power

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Milk

How Much to Eat?

Even if you have stopped growing, you can help keep your bones strong by exercising and getting the recommended number of foods containing calcium.

Image of milk in a store

Adults need 3 cups of milk every day. Kids 2-8 need 2 cups of milk every day. An 8-ounce container of yogurt, 1 ounces hard cheese, 2 ounces processed (American) cheese, and 2 cups cottage cheese all count as one cup of milk. These non-dairy foods supply as much calcium as a cup of milk: 1 cup tofu, 3 ounces sardines, 1 cups cooked turnip greens, or 3 cups cooked kale or mustard greens.

MyPyramid Food Intake Patterns Chart

Learn more about how to buy and store foods from this food group.