It’s served during breakfast and lunch at school. It has been the center of a nationwide campaign to boost consumption since 1994, and now, there are more options than ever.

It’s milk, and experts say making it part of your diet is still recommended, but it’s not the only way to get proper nutrients. Alexis Motley, Dietetic Internship Director at Southern University A&M College and registered dietician, said for people who choose to drink milk, it can help them build strong bones and strong teeth. It can also help to lower the risk for low bone mass or osteoporosis, a bone-thinning disease, she said.

“If a person had been diagnosed with osteoporosis, if they trip, they cough wrong, they bend over wrong, they can fracture those bones,” she told USA TODAY.

But what should you do if you can’t drink milk? And is cow’s milk too fatty to still be healthy? Here’s what to know. According to the United States Department of Agriculture, each person’s recommended dairy intake depends on age, sex, height, and other factors, Motley said.

Toddlers and children need about 1 to 2.5 cups a day, while adults need about 3 cups of milk if they’re choosing to drink it, she said. Most people’s milk consumption doesn’t come close to this though, researchers say.