Whether in a glass, bowl or plate—dairy makes any meal or snack complete! Milk, cheese and yogurt are affordable, convenient and delicious options that provide a unique package of nine essential nutrients; including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin (niacin equivalents). Beyond building stronger bones, low-fat or fat-free dairy foods improve overall diet quality and reduce the risk of various chronic diseases. The Dietary Guidelines for Americans recognize the importance of dairy in a healthy diet. Here you will find up-to-date nutrition research and education materials with an emphasis on the health benefits of low-fat and fat-free dairy.