[avdddcxnelkaxz]

Oh,,, and I looked at it further,, and it says I'm supposed to get 3 cups of milk/milk products per day... that really sounded like a lot in comparison,, but then I kept reading.. So, there is a highlight at the bottom of that page that says:

For those who choose not to consume milk products
If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of milk is to choose lactose-free alternatives within the milk group, such as cheese, yogurt, or lactose-free milk, or to consume the enzyme lactase before consuming milk products.
Calcium choices for those who do not consume milk products include
Calcium fortified juices, cereals, breads, soy beverages, or rice beverages
Canned fish (sardines, salmon with bones) soybeans and other soy products (soy-based beverages, soy yogurt, tempeh), some other dried beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.

Since I eat cheese, canned fish, other dried beans and the leafy greens they list anyways... I can eliminate those 3 cups too... Reducing my calorie intake and avoiding the milk sugars all in one swoop. Still not negatively affecting my health.

I think everything has to be "tweaked" a little. I would take this whole thing as "a great guide for people that are totally clueless"... lol