What Counts as One Serving of Dairy?
To understand how to get three servings, it’s essential to define what constitutes a single serving. The standard measure for one cup-equivalent from the dairy group, recommended for those nine and older, is based on the calcium and nutrient content found in one cup of milk. While a cup is a common measure, serving sizes vary significantly across different dairy products:
- Milk: 1 cup (8 fluid ounces) of fat-free, low-fat, or calcium-fortified soy milk is one serving.
- Yogurt: 1 cup of yogurt (dairy or fortified soy) is equivalent to one serving. A full cup of Greek yogurt is also considered a cup-equivalent of calcium.
- Hard Cheese: 1.5 ounces of natural cheese, such as cheddar, mozzarella, or Swiss, is considered one serving. A third of a cup of shredded cheese also counts as one serving.
- Processed Cheese: 2 ounces of processed cheese, such as American, is one serving.
- Soft Cheese: Half a cup of ricotta cheese is equivalent to one dairy serving.
- Cottage Cheese: 2 cups of cottage cheese count as one dairy serving due to lower calcium density per volume.
The Nutritional Importance of Three Daily Servings
Consuming three servings of low-fat or fat-free dairy daily offers significant health benefits due to its rich nutrient profile. Dairy is a crucial source of calcium and vitamin D, vital for strong bones and teeth. Three servings a day have been shown to improve bone mass. Dairy also provides high-quality protein for muscle growth and repair, particularly for active individuals. Other nutrients like potassium and B vitamins support nerve function, energy, and reduced fatigue. Some fermented dairy products also contain probiotics for gut health.
Practical Ways to Get Your Three Servings
Incorporating three daily servings of dairy can be easy and enjoyable.
- Breakfast: Add milk to cereal or yogurt to a smoothie.
- Lunch: Include cheese in a sandwich or on a salad.
- Snack Time: Enjoy string cheese or yogurt with fruit.
- Dinner: Add cheese to pasta dishes or use milk in creamy soups.
Low-Fat vs. Full-Fat Dairy
Health organizations recommend choosing low-fat or fat-free dairy to limit saturated fat intake.
Low-Fat Dairy Benefits
- Lower in calories.
- May help lower cholesterol and heart disease risk.
- Contains the same key nutrients as full-fat options.
Full-Fat Considerations
Full-fat dairy has more calories and saturated fat, though some research suggests saturated fat from yogurt and cheese may have a more neutral effect on cholesterol than that from butter or milk. Moderation is advised with full-fat options.
Comparing Dairy with Fortified Alternatives
For those who cannot consume dairy, fortified plant-based alternatives are available, but their nutritional content varies.
| Feature | Cow's Milk (1 cup) | Soy Milk (1 cup) | Almond Milk (1 cup) | Oat Milk (1 cup) |
|---|---|---|---|---|
| Protein | 8-10 g | 7-8 g | 1-2 g | ~3 g |
| Calcium | ~300 mg | Fortified: Varies | Fortified: Varies | Fortified: Varies |
| Vitamin D | Fortified: Varies | Fortified: Varies | Fortified: Varies | Fortified: Varies |
| Saturated Fat | Varies by fat content | Varies by brand | Low | Varies by brand |
| B Vitamins | B12, B2, B5 | B12, Folate | Lower B vitamins | Varies |
Fortified versions of plant-based milks are essential for adequate calcium and vitamin D intake. Soy milk is closest to cow's milk in protein, while almond and oat milks are lower.
Lactose Intolerance and Alternative Strategies
Lactose intolerance occurs when the body lacks enough lactase enzyme to digest lactose. Strategies include:
- Lactose-Free Dairy: These products contain added lactase.
- Hard and Aged Cheeses: Naturally low in lactose.
- Cultured Dairy: Yogurt and kefir may be tolerated due to bacterial breakdown of lactose.
- Lactase Supplements: Over-the-counter enzymes aid digestion.
- Plant-Based Alternatives: Fortified options are suitable for avoiding dairy.
Conclusion
Understanding what is 3 servings of dairy is key to a healthy diet. By knowing serving sizes and exploring low-fat, lactose-free, or fortified alternatives, you can easily meet the recommendation and gain essential nutrients for bone health, muscle maintenance, and overall well-being. A balanced diet including dairy or its alternatives supports good health throughout life.
For more information on dietary guidelines, visit the official MyPlate.gov website. MyPlate.gov
