What is the milk and dairy food group?
The milk and dairy food group, as defined by sources like the USDA's MyPlate, consists of milk and various foods derived from milk that retain a significant amount of calcium. This food group is a primary dietary source for crucial nutrients, including calcium, protein, potassium, phosphorus, and vitamin D, all of which are vital for building and maintaining strong bones. While most products come from cow's milk, dairy can also originate from goats, sheep, and other mammals. The group includes a wide variety of products, from fresh liquid milks to cultured and aged items.
Examples of Fluid Milk and Milk Products
Fluid milk is perhaps the most fundamental component of the dairy group. It comes in various forms, differentiated primarily by fat content. These options cater to different dietary needs and preferences while providing a consistent nutritional base.
- Whole Milk: Contains 3.25% milk fat and a rich, creamy flavor.
- Reduced-Fat Milk (2%): A middle-ground option with a lower fat percentage.
- Low-Fat Milk (1%): Provides a less creamy taste with less fat and fewer calories.
- Fat-Free Milk (Skim Milk): The lowest fat option, retaining all essential nutrients.
- Lactose-Free Milk: Created by adding the enzyme lactase to break down lactose, making it suitable for those with lactose intolerance.
- Fortified Soy Milk: A plant-based alternative that is included in the USDA dairy group due to its comparable nutritional profile, including added calcium and vitamins.
Cheeses: Fresh vs. Aged
Cheese-making involves coagulating milk proteins and pressing the curds, and the aging process is what gives each variety its unique characteristics.
Fresh Cheeses:
- Mozzarella: A soft, stretchy cheese with a milky flavor.
- Ricotta: A delicate, creamy cheese made from whey.
- Cottage Cheese: A soft, fresh cheese curd with a mild flavor.
- Cream Cheese: Though made from milk and cream, it is high in fat and low in calcium, so it is not considered part of the USDA dairy group for serving purposes.
Aged Cheeses:
- Cheddar: A popular hard cheese that can be aged for months or years to develop a sharper flavor.
- Parmesan: A very hard, nutty, and savory cheese often used for grating.
- Gouda: Known for its rich, buttery flavor that intensifies with age.
- Feta: A salty, brined cheese with a crumbly texture.
Yogurt and Other Cultured Dairy Products
Yogurt is a fermented milk product made with live and active bacterial cultures. The fermentation process gives it its tangy flavor and unique texture.
- Plain Yogurt: A versatile, classic fermented milk product.
- Greek Yogurt: Strained to remove whey, resulting in a thicker, higher-protein product.
- Kefir: A probiotic fermented milk drink with a thinner consistency.
- Sour Cream: While cultured, it's typically high in fat and low in calcium, similar to cream cheese, so it doesn't count toward the USDA's recommended dairy intake.
Frozen Dairy Desserts
- Ice Cream: A frozen dessert made from milk and cream, it can be a part of the dairy group.
- Frozen Yogurt: Made from yogurt and can offer a healthier, lower-fat option compared to ice cream.
- Sherbet: Contains milk but also a higher percentage of fruit juice, distinguishing it from ice cream.
USDA Dairy Group vs. Other Dairy Products
It is important to differentiate between foods that are technically dairy and those that are included in the USDA's official Dairy Group for nutrient recommendations. The key is the nutritional profile, specifically the calcium content relative to fat.
Items like butter, cream cheese, and sour cream are all derived from milk, but because they are high in fat and have little calcium, they are not counted towards your daily dairy servings. Their inclusion in the dairy section of a grocery store can cause confusion, but nutritionally, they are not a replacement for milk, yogurt, or cheese.
Non-Dairy Alternatives
For those who are vegan, lactose intolerant, or have a dairy allergy, several alternatives are available, though they should not be assumed to have the same nutritional content as dairy products. As noted, fortified soy milk and yogurt are exceptions and are included in the USDA guidelines for the dairy group. Other options are not, but can be fortified with calcium and vitamin D.
- Nut Milks: Almond milk, cashew milk, and macadamia milk.
- Seed Milks: Hemp milk and sesame-based milks.
- Grain Milks: Oat milk and rice milk.
- Coconut Milk: This plant-based milk has a distinct flavor and is often used in cooking.
Comparison of Fresh vs. Aged Cheeses
To better understand the differences between cheese types, consider the following comparison based on flavor, texture, and common culinary uses.
| Feature | Fresh Cheese (e.g., Mozzarella, Ricotta) | Aged Cheese (e.g., Cheddar, Parmesan) |
|---|---|---|
| Flavor | Mild, milky, and delicate. | Intense, sharp, and complex, often with nutty or earthy notes. |
| Texture | Soft, moist, and often spreadable or elastic. | Harder, drier, and can be crumbly or granular, sometimes with crunchy crystals. |
| Aging Time | Consumed shortly after production, little to no aging. | Matured for months or even years. |
| Culinary Use | Ideal for salads, desserts, and recipes where a mild flavor is desired. Melts very well. | Best for grating over pasta, adding intense flavor to dishes, or enjoying on a cheese board. |
Conclusion
From creamy fluid milk to robust aged cheeses and probiotic-rich yogurts, the milk and dairy food group offers a wide array of choices for a nutritious diet. It is a vital source of calcium, protein, and other essential vitamins and minerals that support bone health and overall well-being. While differentiating between products that count towards daily intake (like milk, yogurt, cheese, and fortified soy alternatives) and those that don't (like butter and cream) is crucial, incorporating a variety of dairy and suitable fortified alternatives can help ensure you receive these critical nutrients. By exploring the diverse options available, you can find tasty ways to meet your dietary goals while enjoying the rich flavors and health benefits of this important food group. For more nutritional information, visit the USDA MyPlate website.
