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Dairy (Tips ((For dessert make chocolate or butterscotch pudding with low…

- - - - Top casseroles, soups, stews, or vegetables with shredded low fat or reduced fat cheese.
- - - - If you're lactose intolerant, you can choose lactose free milks, yogurts and cheeses.
        
        If you don't eat dairy you can eat: Kale, breads, grains and alternative milks
        
        Beans and canned fish are also high in calcium
  - - - Girls: 3 cups
        
        Boys: 3 Cups
        
        Women: 3 cups
        
        Men: 3 cups