Milk - Health Benefits
                                                     

3 - A - Day (Milk, Cheese & Yogurt) For Stronger Bones:
Well, calcium is the foundation on which strong bones and teeth are built, so over time a diet low in calcium can increase your risk of developing brittle bone disease (osteoporosis).
The best way to safeguard your bones is to pack in enough calcium before your mid-to-late 20s and thereafter eat a well balanced diet with plenty of weight-bearing activity like walking, running, aerobics, tennis, football and dancing which will strengthen your bones.
One of the easiest ways to meet your daily calcium requirement is to consume three portions of milk, yogurt or cheese (3-A-Day).
This could be:
�        An average glass (200ml) of semi-skimmed or skimmed milk.
�        A small pot (150g) of low-fat yogurt.
�        A matchbox sized (30g) piece of cheese. 

Ever wonder how professional athletes get so strong? Athletes may seem to have super powers, but they are only human, and they need 3-A-Day to grow strong and live a long, healthy life just like the rest of us. Three-of-what, you say? Three servings of dairy, of course. Calcium, found in dairy products such as milk, cheese and yogurt, gives your body the vitamins and minerals it needs to grow taller, run faster and jump higher, just like your favorite athlete. Calcium makes your teeth and bones denser, meaning they won't break as easily if you're playing a rough sport like football or soccer.
Still not convinced? Then let's find out why getting 3-A-Day is so important for growing future stars like yourself! 

Q: I'm still not hooked on this 3-A-Day idea. Why is it so important?
A: There are many reasons to get 3-A-Day. First, your body absolutely has to have calcium in order to grow bigger and stronger. It helps your bones become tougher so they don't break while you're exercising or playing sports with your friends. Second, the more calcium you get, the stronger your body becomes, and the better you'll be at your favorite sport! And, with all the delicious dairy choices out there, it's really easy to get three servings in each day. Besides, you don't want to be the smallest kid in school, do you? It's time to get 3-A-Day!

Q: This 3-A-Day thing sounds like it might be a good idea. But how can I possibly get three whole servings of dairy in each day? And do all kids need the same amount of calcium? It's too much to remember!
A: It's as easy as 1-2-3. Drink some flavored milk, eat some cheese on a burger, and have frozen yogurt for dessert. See how much you should have:

• If you're 6-8 years old, all you have to do is drink an 8-ounce glass of milk, eat a piece of string cheese and an 8 oz. container of yogurt throughout the day.

• If you're 9-11 years old, you'll need even more calcium, since you're in your prime growing years! You should include 3-A-Day + 1, meaning you can have the same food as above, but add another serving for extra measure.

Q: That seems easy enough, but I don't know where to start, or even how to cook!
A: You won't believe how easy and fun it is to start getting 3-A-Day of dairy. Have fun with your food! Make "Smiley-Face Waffles" by adding fresh berries for eyes and a mouth and add a dollop of yogurt for the nose. Try some "Marvelicious Mac 'n Cheese". Or think of your own, original recipes that include milk, cheese or yogurt.

Getting 3-A-Day doesn't mean having the same old glass of milk everyday. You can easily add calcium to the foods you already eat. For example, you could eat a slice of cheese pizza, sprinkle some cheese on your eggs, or add yogurt to make a yummy smoothie.