Milk Healthy Food Guide

Peak season: Available year-round.

Recipe shown above: Creamy Scallop & Pea Fettuccine

An energy-packed blend of protein and carbohydrate, milk provides a rich supply of vitamin D and calcium. It's delicious -- from cold, frothy milk poured over cereal in the morning to a steaming mug of warm milk before bed, milk is a staple in many of our diets.

But many Americans aren’t getting enough calcium. Research suggests that many women consume less than half of the daily 1,000 to 1,300 mg of calcium recommended to build and maintain healthy bones. The calcium in milk can help prevent osteoporosis. The Dietary Guidelines for Americans recommend children and adults enjoy three glasses of low-fat milk each day.

The calcium in milk may also promote weight loss. Some intriguing studies suggest that weight-loss diets that include at least three daily servings of dairy foods are more effective for shedding pounds than conventional diets.