Make sure kids get 2 to 3 cups of low-fat or fat-free milk each day. Milk is rich in nutrients, such as calcium, vitamin D, and potassium, adequate amounts of which are tied to healthy bones and lower rates of cardiovascular disease and type 2 diabetes, according to the U.S. Department of Agriculture. If your kids don't like milk, try flavored varieties. Beauvais isn't an enemy of flavored milk. "Flavored milk is a trade-off to no milk at all," she says. "The nutrition that milk provides is more important than those few extra calories and sugar that add flavor."