The Dairy Group: A MyPlate Essential
Yes, dairy is an integral part of the MyPlate dietary recommendations, positioned as its own food group to the side of the main plate icon. This group encompasses milk, cheese, yogurt, and other milk-based foods that retain their calcium content after processing. It's emphasized for its vital role in providing nutrients like calcium, protein, potassium, and vitamin D, which are crucial for bone health, especially during growth and aging. For most adults, MyPlate recommends consuming about three cup-equivalents of dairy per day.
What Foods Count in the Dairy Group?
MyPlate provides specific guidance on which items are included in the dairy group and what constitutes a single 'cup equivalent' serving. The recommendations prioritize nutrient-dense, lower-fat options.
- Milk: Fat-free or low-fat milk is the top recommendation. A 1-cup serving is equivalent to one cup of milk.
- Yogurt: Low-fat or fat-free yogurt also counts, with one cup of yogurt being one cup equivalent.
- Cheese: For natural hard cheeses like cheddar, mozzarella, or Swiss, 1.5 ounces counts as one cup equivalent. For processed cheese, it's two ounces.
- Fortified Soy Milk: For those who are lactose intolerant, follow a vegan diet, or simply prefer plant-based options, calcium-fortified soy milk and soy yogurt are included in the dairy group because their nutritional content is comparable to dairy milk.
- Lactose-Free Dairy: Lactose-free milk and yogurt are also included and offer the same nutritional benefits as their regular counterparts.
What Dairy-Related Items Are NOT Included?
It's a common misconception that all foods made from milk are part of the dairy group. MyPlate, however, specifically excludes certain items due to their low calcium content and high saturated fat.
- Cream, Cream Cheese, and Butter: These are largely composed of fat and contain very little calcium, so they are not counted as part of the dairy group.
- Non-Fortified Plant Milks: Products like almond, rice, or oat milk, unless fortified with comparable calcium, are not included in the dairy group, although they can contribute to overall nutritional intake.
- High-Sugar Items: Items like ice cream, whole-milk yogurt, and full-fat cheeses should be limited due to higher saturated fat and sugar content.
The Importance of Dairy for Your Health
Dairy products are a cornerstone of a balanced diet for several key reasons, primarily due to their rich nutrient profile.
- Bone Health: The high calcium content is essential for building and maintaining strong bones and teeth, which helps prevent osteoporosis later in life.
- Blood Pressure: The potassium and calcium in dairy products are both linked to maintaining healthy blood pressure.
- Overall Nutrient Intake: Dairy provides protein, vitamin D, vitamin A, and B12, supporting muscle maintenance and overall physiological functions.
Comparison: What Counts vs. What Doesn't
| MyPlate Dairy Group (Counted) | Not Part of Dairy Group (Counted Elsewhere) |
|---|---|
| Low-fat or fat-free milk | Cream, butter, cream cheese |
| Low-fat or fat-free yogurt | High-fat, high-sugar dairy desserts |
| Natural hard cheeses (e.g., cheddar, mozzarella) | Sour cream |
| Calcium-fortified soy milk | Most plant-based milks (almond, oat, rice) unless fortified to USDA standard |
| Lactose-free milk |
Conclusion
To answer the question, "Is dairy part of MyPlate?", the answer is a definitive yes. It is one of the five primary food groups, recognized for its vital role in providing calcium and other essential nutrients. The key, however, is to focus on nutrient-rich, low-fat or fat-free options like milk, yogurt, cheese, and fortified soy milk. By including the appropriate selections from the dairy group as a regular part of your daily diet, you can contribute to better bone health and overall well-being. For personalized advice and more detailed serving recommendations, visit the official MyPlate website at MyPlate.gov.
