How much do you need per day?

Smart shopping habits can cut costs and increase the nutritional value of meals served. Spending wisely in the dairy aisle means buying the most calcium for your dollar.

According to MyPlate and the Dietary Guidelines for Americans, individuals age 9 and up need 3 servings of dairy daily. Each serving provides about 300 mg of calcium.

Download Spend Smart Basics: Dairy for more information on spending smart in the dairy aisle.

Choices for 1 dairy serving from MyPlate...

1 cup of skim milk	$3.39 per gallon (16 cups)	= $.21
1 cup of yogurt, frozen yogurt or pudding	$1.66 per 32 ounces (4 cups)	= $.42
2 ounces processed cheese (American)	$3.49 for 16-ounce package (24 slices) (8 2-ounce/3-slice portions)	= $.44
1 1/2 ounces natural cheese (cheddar, Swiss, mozzarella)	$3.58 for 8 ounces (6 1 1/2 -ounce portions	= $.60
1 1/2 cups ice cream	43 per 1.75 quart (7 cups) (4 2/3 1 1/2cup portions	= $.64
2 cups cottage cheese	$2.49 for 24 ounces or 3 cups ($.83 per cup x 2)	= $1.66

RECIPES

ALL

Flavored Popcorn

How to get it on SALE--EVERY TIME

Check grocery ads and store websites for sales and coupons.
When you see an item advertised on sale, add it to your shopping list and stock up, making sure to note the brand, package size and cost.

Check and chuck! Check your refrigerator every day, your freezer every week and your pantry at least once a month. Add it to your meal plan before you have to toss it.

When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.

Ensure a healthy diet!

Include something from each group: fruit, vegetable, protein, bread, and dairy.

Pay attention to prices!

If you know how much something usually costs, you'll know if it is a good deal when it's "on sale."

Plan for double portions

Prepare one portion to cook and serve, and the other to freeze for later.