The USDA's Food Guidance System, MyPyramid, is designed to motivate and educate consumers to make positive diet and lifestyle choices. It visually depicts the nutrient-dense super foods Americans should consume on a daily basis (3 servings of low-fat and fat-free milk, cheese or yogurt; 3 servings of whole grains; 4 1/2 cups of fruits and vegetables; and 5.5 ounces of lean meat or beans), and stresses the importance of physical activity.

The system includes a comprehensive interactive online tool (www.mypyramid.gov) that allows consumers to personalize the Dietary Guidelines to their individual taste and nutrition goals.

Dairy foods are a good source of nine nutrients essential for good health, including calcium, protein, potassium, phosphorus, riboflavin, niacin and vitamins D, A and B12. Getting 3 servings of dairy goods daily is as easy as enjoying low-fat milk, yogurt or cheese with every meal or snack throughout the day.

For those sensitive to lactose or considering milk alternatives, both the Dietary Guidelines and MyPyramid suggest the most reliable and easiest way to derive the health benefits associated with dairy consumption is to choose alternatives within the dairy goods group, such as lactose-free milk, hard/aged cheeses or yogurt.