The Role of the Dairy Group in a Healthy Diet
The dairy group, represented by a blue circle on the MyPlate graphic, is an essential part of a healthy eating pattern. It is valued for providing a host of nutrients crucial for the body's health and maintenance. The primary focus of the dairy group is to provide calcium-rich options that build strong bones and teeth, which is especially important during childhood and adolescence. However, the benefits extend throughout life, with regular dairy consumption linked to maintaining bone mass and potentially reducing the risk of osteoporosis in adults.
Beyond calcium, dairy products offer other vital nutrients, including potassium, vitamin D (often fortified), protein, phosphorus, and vitamin B12. These nutrients play key roles in bodily functions, such as helping to maintain healthy blood pressure (potassium), regulating calcium and phosphorus levels (vitamin D), and building and repairing body tissues (protein). MyPlate emphasizes that consuming nutrient-rich, low-fat dairy options helps to meet these nutritional needs without excessive saturated fat.
Choosing Low-Fat and Fat-Free Dairy
MyPlate's central message regarding the dairy group is to "Move to Low-Fat or Fat-Free Milk or Yogurt". This guideline is in place to help consumers reduce their intake of saturated fat, which can contribute to higher cholesterol levels. Whole milk, full-fat cheeses, and high-fat dairy desserts like ice cream contain more saturated fat and are classified as "Whoa" foods in some MyPlate-related educational materials, meaning they should be consumed only occasionally. The transition from whole milk to 1% or skim can be made gradually, moving from 2% milk to low-fat (1%) and then to fat-free (skim) milk.
What Counts as a "Cup" of Dairy?
MyPlate provides clear equivalencies for what counts as one cup from the dairy group. These equivalents help make it easier to meet your daily needs, especially for adults who are recommended to have 3 cups per day.
- Milk: 1 cup of fluid milk, lactose-free milk, or fortified soy milk
- Yogurt: 1 cup of dairy or fortified soy yogurt
- Natural Cheese: 1 ½ ounces of hard cheese, like cheddar or mozzarella
- Processed Cheese: 2 ounces of American processed cheese
- Cottage Cheese: 2 cups of cottage cheese
This breakdown allows for flexibility and variety in how you meet your daily dairy recommendations. It's important to remember that certain items made from milk, such as butter, cream cheese, and cream, have little to no calcium and are not included in the dairy group.
Fortified Alternatives for Dairy
For those who cannot or choose not to consume dairy, MyPlate acknowledges that certain fortified products can be counted within the dairy group. Specifically, calcium-fortified soy milk and soy yogurt are included because their overall nutrient content, including calcium, vitamin A, vitamin D, and protein, is similar to cow's milk.
Comparison: Dairy vs. Fortified Alternatives
| Feature | Cow's Milk (Low-Fat) | Fortified Soy Milk | Other Plant Milks (Almond, Oat) |
|---|---|---|---|
| Included in Dairy Group? | Yes | Yes (if fortified) | No (may have calcium, but lack other key nutrients) |
| Key Nutrients | Calcium, Vitamin D, Protein, Potassium, Phosphorus | Calcium, Vitamin D, Protein, Potassium | Calcium (if fortified), but often less protein and other nutrients |
| Saturated Fat | Low in low-fat/fat-free varieties | Low | Varies by brand and type |
Other plant-based milks, such as almond, rice, and oat milk, are not considered part of the dairy group by MyPlate. While they may be fortified with calcium, their overall nutritional composition is not equivalent to dairy or fortified soy milk. For those who avoid all dairy, there are other calcium sources like fortified juices, leafy greens, and canned fish with bones, but these are not part of the dairy group itself.
Practical Tips for Meeting Dairy Recommendations
To help you reach your daily dairy goals, consider these simple strategies:
- Morning Smoothie: Start your day with a smoothie using low-fat milk or yogurt and your favorite fruits.
- Enrich Your Cereal: Use low-fat milk in oatmeal or other hot cereals instead of water for added nutrients.
- Healthy Snacks: Opt for a low-fat yogurt or cheese sticks as a snack.
- Creamy Soups: Use fat-free or low-fat milk when preparing cream-based soups and sauces.
- Lactose-Free Options: For lactose intolerance, choose lactose-free milks, or try harder cheeses and yogurts, which are often easier to digest.
- Versatile Toppings: Use shredded, low-fat cheese or a dollop of plain, low-fat yogurt to top casseroles, vegetables, or baked potatoes.
Conclusion
MyPlate clearly outlines the importance of the dairy group for overall health, with a specific focus on choosing low-fat and fat-free options to manage saturated fat intake while maximizing nutrient density. By understanding the recommended serving sizes, identifying suitable dairy choices, and incorporating fortified soy milk as an alternative, individuals can effectively meet their daily needs. Whether through a glass of milk, a cup of yogurt, or a sprinkle of low-fat cheese, integrating these nutrient-rich foods supports bone health and contributes to a balanced, healthy eating pattern. For more details on the five food groups, visit the USDA's official MyPlate website.
