Understanding the MyPlate Dairy Group
MyPlate, the current nutrition guide from the United States Department of Agriculture (USDA), divides a healthy diet into five food groups: fruits, vegetables, grains, protein foods, and dairy. The dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk. These foods are a vital source of calcium, potassium, vitamin D, and protein, all of which are essential for maintaining bone health and a number of other bodily functions. It is important to choose low-fat or fat-free options from this group to limit saturated fat intake.
Daily MyPlate Dairy Recommendations by Age
The specific amount of dairy an individual needs varies based on several factors, including age, gender, and level of physical activity. The USDA provides detailed guidelines to help people meet their nutritional needs. For most adults, the recommendation is 3 cups per day, while children and toddlers have slightly different requirements.
Toddlers and Children
- Ages 12-23 months: 1⅔ to 2 cups daily.
- Ages 2-3 years: 2 to 2½ cups daily.
- Ages 4-8 years: 2½ cups daily.
Older Children and Teens
- Ages 9-18 years (both boys and girls): 3 cups daily. This is a crucial period for bone growth, making adequate calcium intake particularly important.
Adults
- Ages 19-50 years (both men and women): 3 cups daily.
- Ages 51+ years (both men and women): 3 cups daily.
Pregnant and Lactating Women
MyPlate's recommendations for pregnant and lactating women are often based on their age bracket, with most falling under the 3-cups-per-day adult guideline. It is always best to consult a healthcare provider for specific nutritional needs during this period.
What Counts as a "Cup" of Dairy?
MyPlate defines what counts as a 1-cup serving for various dairy products, which is important for accurately tracking intake. This helps translate the daily recommendations into practical food choices. Here are some examples of what counts as 1 cup from the Dairy Group:
- 1 cup of milk (dairy, lactose-free, or calcium-fortified soy milk)
- 1 cup of yogurt (dairy or fortified soy)
- 1½ ounces of hard natural cheese (like cheddar, mozzarella, or Swiss)
- 2 cups of cottage cheese
- 1 ounce of processed cheese (like American cheese)
- ½ cup of ricotta cheese
Making Healthier Dairy Choices
The MyPlate guide emphasizes choosing low-fat or fat-free options from the dairy group. This helps reduce the intake of saturated fat while still getting the essential nutrients like calcium, protein, and vitamin D. For those who find it difficult to switch from whole milk, a gradual transition from 2% to 1% and then to fat-free can be an effective strategy. Similarly, when choosing cheese, opt for reduced-fat varieties or cheeses with stronger flavors, as you may use less. Be mindful of added sugars in flavored yogurts, frozen yogurts, and puddings, and choose plain varieties when possible.
Dairy Alternatives and Special Considerations
Not everyone can consume dairy products due to lactose intolerance, allergies, or dietary choices like veganism. In these cases, MyPlate recognizes fortified soy milk and soy yogurt as part of the dairy group, provided they are fortified with calcium, vitamin A, and vitamin D. However, other plant-based beverages like almond, oat, or rice milk are not considered part of the dairy group unless they are specifically fortified and contain similar nutrients. Non-dairy consumers can also obtain calcium from sources like leafy greens, fortified cereals, and nuts, but it is important to ensure these alternatives are adequately meeting nutritional needs.
Dairy and Alternatives Comparison Table
| Item | Serving Size (Counts as 1 Cup) | Typical Fat Content | Notes |
|---|---|---|---|
| Milk | 1 cup | Varies (whole, 2%, 1%, fat-free) | Choose low-fat or fat-free options |
| Yogurt | 1 cup | Varies (full-fat, low-fat, fat-free) | Opt for plain yogurt to avoid added sugars |
| Hard Cheese | 1.5 ounces | Often high | Reduced-fat options are available; choose stronger flavors to use less |
| Cottage Cheese | 2 cups | Varies (high, low-fat, non-fat) | Check label for fat and sodium content |
| Soy Milk (Fortified) | 1 cup | Often low-fat | Vegan-friendly, source of calcium, protein, and Vitamin D |
| Almond Milk | 1 cup (typically) | Low-fat | Not part of MyPlate dairy group unless fortified with comparable nutrients |
Conclusion
Understanding how much dairy per day MyPlate recommends is key for maintaining a balanced and healthy diet. With specific guidelines for different age groups and a clear definition of what constitutes a single serving, MyPlate provides a straightforward approach to meeting your daily dairy intake. Remember to focus on low-fat or fat-free options and consider fortified soy products as alternatives if needed. For more information and personalized plans, visit the official MyPlate website www.myplate.gov.
