If you're not making dairy a part of your healthy lifestyle, you could be missing out on some big benefits, say experts from the American Dietetic Association. For example:

1. Research suggests that dairy intake and weight-management are strongly connected. Just three servings a day may make losing weight and keeping it off much easier!
   
2. A single unce serving provides 25 percent of your daily riboflavin needs. This important nutrient helps your body convert food into energy.
   
3. Fat-free milk is one of the leanest protein sources around. It provides all of the good stuff, but without the fat!
   
4. Dairy is rich in calcium, too! Bone up with an unce glass of milk — it'll provide 30 percent of your daily calcium requirement.
   
5. Milk allows you to get vitamin D without the sun damage! A single serving provides 25 percent of your daily intake!
   
6. Milk is a great post-workout drink! An unce glass of skim provides hydration, electrolytes, carbohydrates, and protein — and all for a bargain calorie count of 80. Yum!