The dairy group has lots of important nutrients that are good for your bones and optimal health. It provides strength for your bones and teeth. Each day, you should have minimum of 2 - 3 servings. This may include drinking milk, eating cheese or eating yogurt. One of your servings should be skimmed. Either 1% or 2% would work. Be sure to drink milk that is low in fat, otherwise, it would cause you to take in lots of fat, which are unnecessary to the body. You should read labels to see how much fat is in that product. If it has a greater amount than the other one your comparing, then you should go for the less fat one. If you don't have milk, for instants, you may drink fortified soy beverages. This will replace the requirements that are needed everyday. For every person, it is recommended that you have 500ml (2 cups) of cup milk for adequate vitamins. Yogurt and cheese can also be one of your servings, it depends on how much you are going to eat.

Some helpful tips when eating/drinking dairy products would be to check the expiry. If you don't put your milk in the refrigerator, it will go bad in a few days and has wasted what is left in the jug. If the milk is expired, the milk is no longer fresh and it will be sour milk. The same goes for alternatives, if you don't wrap it well in the refrigerator, it will also go bad. Most of the processed cheeses and hard cheese can we kept for several months. If the cheese has been set for over a period of time that it has gone bad, do not eat it because it might have a smell or even mold on it.