Understanding the MyPlate Food Groups
MyPlate, the current nutrition guide from the United States Department of Agriculture (USDA), replaced the food pyramid in 2011. It is designed to be a simpler, more visual representation of a healthy meal, divided into five core food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. The graphic illustrates a place setting with a plate and a separate cup, emphasizing that dairy is an important component of a balanced dietary pattern. The guide is a valuable tool for promoting healthy eating, offering tips and resources for building nutritious meals.
What Foods Are in the MyPlate Dairy Group?
The MyPlate Dairy Group includes all fluid milk products and many foods made from milk that retain their calcium content. It emphasizes lower-fat options to help manage overall saturated fat intake.
Foods that are part of this group include:
- Milk: Fat-free (skim) or low-fat (1%) milk are the recommended choices.
- Yogurt: Low-fat and fat-free versions are encouraged.
- Cheese: Natural cheeses, especially lower-fat options.
- Fortified Soy Beverages and Yogurt: These are included in the Dairy Group because their nutritional profile, particularly with added calcium, vitamin A, and vitamin D, is comparable to dairy products.
- Lactose-free milk: This product is regular cow's milk with the lactose removed, making it suitable for those with lactose intolerance.
Which Dairy Products Do NOT Count?
It's also important to know which milk-based products do not count toward the Dairy Group. Foods that are made from milk but have little to no calcium, or contain a high amount of saturated fat, are not included. This category includes:
- Cream cheese
- Sour cream
- Cream
- Butter
- Frozen desserts like ice cream
Recommended Daily Intake
The USDA recommends that adults consume about 3 cup-equivalents of dairy per day, with specific recommendations varying based on age, gender, and activity level. A “cup-equivalent” can be measured in a few ways:
- 1 cup of milk, yogurt, or fortified soymilk
- 1.5 ounces of natural cheese
- 2 ounces of processed cheese
The Importance of Nutrients in the Dairy Group
Dairy products are rich in several vital nutrients that support overall health.
- Calcium: Essential for building and maintaining strong bones and teeth.
- Potassium: Helps maintain healthy blood pressure.
- Vitamin D: Helps the body absorb calcium and phosphorus, which are necessary for bone health. It is often added to milk and fortified soy milk.
- Protein: Important for building and repairing body tissues and for muscle maintenance.
Dairy and Alternatives: A Comparison
For those who cannot or choose not to consume traditional dairy, fortified soy products are the only alternatives included in the MyPlate Dairy Group due to their similar nutritional value. Many other plant-based milks, such as almond, rice, oat, and coconut, are not included because they often lack the same levels of protein and other key nutrients unless they are heavily fortified.
| Feature | Cow's Milk | Fortified Soy Milk | Oat Milk | Almond Milk |
|---|---|---|---|---|
| MyPlate Inclusion | Yes | Yes | No | No |
| Protein (g/cup) | High (~8g) | High (~8g) | Low (~3-4g) | Very Low (~1g) |
| Calcium | Naturally high | Often fortified | Often fortified | Often fortified |
| Vitamin D | Often fortified | Often fortified | Often fortified | Often fortified |
| Vitamin B12 | Yes | Yes (if fortified) | Yes (if fortified) | Yes (if fortified) |
| Key Benefit | Bone health | Comparable nutrition to dairy | Creamy texture, fiber | Low calorie option |
Making Healthy Choices from the Dairy Group
Choosing low-fat or fat-free dairy products is a key recommendation from MyPlate. This helps reduce the intake of saturated fat, which can contribute to high LDL ("bad") cholesterol and increase the risk of heart disease. Plain, unsweetened yogurt and milk are healthier choices than sweetened varieties, which can add unnecessary sugars to your diet. Fermented dairy products like yogurt also offer probiotics, which can support gut health.
Conclusion
In summary, dairy is a distinct and important food group on MyPlate, providing a vital source of calcium, vitamin D, and protein. While the guide emphasizes low-fat dairy and fortified soy milk, it also acknowledges that other plant-based beverages do not fully meet the nutritional criteria to be included in this specific food group. For optimal health, it is recommended to include a variety of dairy group foods in your diet, focusing on lower-fat, lower-sugar options. This ensures adequate intake of the bone-building nutrients essential for all life stages.
Authoritative Resource
For more information directly from the source, the official MyPlate website is a comprehensive resource for understanding all the food groups and creating a balanced eating plan.
Key Takeaways
- Official Food Group: Is dairy a food group on MyPlate? Yes, it's one of the five core groups alongside fruits, vegetables, grains, and protein foods.
- Calcium Source: Dairy products are a primary source of calcium, which is crucial for strong bones and teeth.
- Healthy Alternatives: Fortified soy beverages and yogurts are part of the Dairy Group, offering a suitable option for those who avoid dairy.
- Nutrient-Rich Choices: Focus on low-fat or fat-free milk and yogurt to benefit from key nutrients while limiting saturated fat.
- Not All Dairy Counts: Products like butter, cream, and cream cheese do not belong to the Dairy Group because they lack significant calcium and are high in fat.
- Recommended Servings: Adults should aim for about 3 cup-equivalents of dairy per day, with specific recommendations varying.
- Beyond Dairy: Individuals who avoid dairy can get calcium from fortified non-dairy alternatives, juices, and leafy green vegetables.
FAQs
- Is milk the only thing in the Dairy Group? No, the Dairy Group also includes foods made from milk, such as yogurt and cheese, and fortified soy milk. Foods like butter and cream are not included.
- How much dairy does MyPlate recommend for adults? MyPlate generally recommends about 3 cup-equivalents of dairy per day for adults, with specific amounts dependent on individual factors like age and activity level.
- Are dairy alternatives like almond or oat milk part of the Dairy Group? Only fortified soy milk and yogurt are included in the Dairy Group because their nutritional content, particularly protein and calcium, is similar to dairy milk. Other plant-based milks are generally not included.
- Can lactose-intolerant people still follow the dairy recommendations? Yes, individuals with lactose intolerance can choose lactose-free dairy products, such as lactose-free milk and certain cheeses and yogurts, which are still part of the Dairy Group.
- Why does MyPlate recommend low-fat or fat-free dairy? MyPlate suggests choosing low-fat or fat-free options to limit the intake of saturated fat, which can be detrimental to heart health.
- What are some of the key nutrients found in the Dairy Group? Key nutrients include calcium, potassium, vitamin D (often fortified), and protein, which are essential for bone health, blood pressure, and muscle function.
- What about cheese? Is it a good source of calcium? Yes, many cheeses are good sources of calcium. However, it's recommended to choose lower-fat options when possible due to the higher saturated fat content of some cheeses.
- Where can I find my personalized dairy recommendation? You can find personalized recommendations by using the MyPlate Plan tool on the official MyPlate.gov website, which is based on your age, sex, and activity level.
- Are fermented dairy products like kefir included? Fermented dairy products like yogurt and kefir provide beneficial probiotics and are part of the Dairy Group, especially when choosing low-fat, low-sugar options.
- What is a cup-equivalent of dairy? A cup-equivalent is a standard serving size for MyPlate. For dairy, this could be 1 cup of milk, 1.5 ounces of natural cheese, or 1 cup of yogurt.
