Including milk in your diet is a great way to get calcium—a bone-strengthening mineral that most of us don’t get enough of. Adult men and women need 1,000 milligrams of calcium per day. After 50, both men and women's needs increase to 1,200 milligrams per day. EatingWell recommends low- or nonfat milk (sometimes called “skim”) to limit intake of the saturated fats that boost risk of heart disease. Plus, new research suggests that replacing full fat dairy with low fat dairy may also help lower blood pressure. These creamy, nutritious recipes using milk offer at least 15% of the recommended daily value for—you guessed it!—calcium.