Dairy

Dairy foods are essential for bone health. They contain calcium, potassium, vitamin D and protein.

Eating dairy food lowers the risk of developing osteoporosis; also it has been associated with the prevention of DM II and cardiovascular diseases.

The importance of vitamins and minerals is discussed elsewhere.

Most dairy foods you must consume have to be low in fat or fat free.

You should eat 3 cups of dairy a day.

Bibliography:

"ChooseMyPlate.gov." ChooseMyPlate.gov. N.p., n.d. Web. 02 Sept. 2014. <http://www.choosemyplate.gov/>.
Champe, Pamela C., Richard A. Harvey, and Denise R. Ferrier. Biochemistry. Philadelphia: Lippincott/Williams & Wilkins, 2005.
"Fruits & Veggies More Matters." Fruits Veggies More Matters. N.p., n.d. Web. 05 Sept. 2014. <http://www.fruitsandveggiesmorematters.org/>.
Guyton, Arthur C., and John E. Hall. Textbook of Medical Physiology. Philadelphia: Elsevier Saunders, 2006.
Rinzler, Carol Ann. Nutrition for Dummies. Indianapolis, IN: Wiley Pub., 2006.
Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach. Boston: McGraw-Hill, 2009.