By Jodie Shield, MEd, RD (BIO)

The Dietary Guidelines recommend three servings of milk or milk products daily as part of a healthy diet for adults and kids over age eight. Aim for three servings of nutrient-rich milk each day with these simple tips:

• Start their day with a smile by serving oatmeal made with milk that's topped with raisins arranged in the shape of a smiley face.
• Starve off snack attacks with a nutritious fruit and milk smoothie. Serve in a tall glass with a colorful straw for a frothy, delicious treat you can feel good about.
• Make it a "souper" lunch! Warm up their lunch by packing a simple milk-based soup or chowder and include a handwritten note that lets them know how much you care.
• Milk rules! When it comes to dinner, make milk the "house rule" and avoid sugar-laden beverages, like soda and fruit drinks. By swapping fat free milk for that regular soft drink you boost calcium from 120mg to 420mg, which is a 250 percent increase. Likewise, you increase vitamin D by 625 percent, and potassium and magnesium by around 30 percent. Plus, you skip six teaspoons of sugar.
• Looking for a sweet treat? Satisfy their sweet tooth by giving them flavored milk, like chocolate, strawberry or banana, as a nutrient-packed dessert or snack. Serve it in a fancy glass or special cup.
• Cool-down with chocolate milk. Serve kids chocolate milk instead of a sports drink to quench their thirst after practice or active play. They'll load up on calcium, vitamin D, potassium and protein for fewer calories and less than half the sugar. What's more, a recent study suggests chocolate milk may also help trained athletes refuel after exercise. Chocolate milk provides fluids to help with hydration, carbohydrates for energy and a nutrient package that includes key minerals such as potassium, which all help to replenish exhausted muscles after exercise.^1,2