For adults, three servings of milk, yogurt, or cheese a day is recommended. The choices have broadened in the past few years, making getting your portion easier.
Milk - everything from skim to whole, organic, pasturized, evaporated, dehydrated, even from goats, is a staple in our diets from birth on. Find your favorite type and enjoy! 8 ounces is one serving.
Yogurt comes in a variety of flavors plus unflavored. Greek yogurt, (very thick) has increased in popularity. Try yogurt blended in a smoothie, with fruit, or on top of your cereal for some different ways to enjoy. 3/4 cup is one serving of yogurt.
Cheese. Swiss for sandwiches, Blue or feta for salads, brie for crackers. Try Kasseri from sheep's milk or Gouda, fontina, chevry from goat's milk. The last I checked, there are over 1,700 types of cheese available! If you are a cheese lover, this will keep you busy taste testing for awhile. One and 1/2 ounce of cheese is a serving size, and a slice makes a very nice dessert, paired with a fruit.