Understanding the MyPlate Dairy Group
When most people think of dairy, they picture a wide array of products, from milk and cheese to butter and cream. However, the U.S. Department of Agriculture (USDA) MyPlate dietary guidelines have a very specific and intentional definition for what counts toward the dairy group. This distinction is based primarily on the calcium content of the food item, not simply on the fact that it is made from milk. The primary reason certain milk products are excluded is that processing reduces or eliminates the key nutrients—particularly calcium—while often leaving behind high levels of saturated fat.
The Surprising Exclusions: Butter, Cream, and Cream Cheese
Butter, cream, and cream cheese are three of the most common milk products that are explicitly excluded from the MyPlate dairy group. Though derived from milk, their nutritional profile is vastly different from milk, yogurt, and cheese. For instance, butter is nearly pure milk fat and contains negligible amounts of calcium. Similarly, cream and cream cheese have had much of their calcium content removed during processing, leaving a product that is high in fat but low in the key nutrients that define the dairy group. The guidelines encourage consumers to choose low-fat or fat-free options to reduce saturated fat intake, further distancing these high-fat products from the recommended category.
Why Nutritional Content Matters
The MyPlate recommendations are built on the concept of nutrient density—the ratio of nutrients to calories in a food. Foods that are considered part of the dairy group provide essential nutrients like calcium, potassium, and vitamin D, which are crucial for bone health and other bodily functions. Products like butter and cream, while tasty, do not offer these benefits in a significant way and are therefore classified with other sources of fats and oils. This helps consumers prioritize nutrient-rich foods rather than simply consuming products that originate from milk.
Comparison of Dairy Products and Exclusions
| Feature | Included MyPlate Dairy Product | Excluded Milk Product | Reason for Exclusion |
|---|---|---|---|
| Key Nutrient | High in Calcium, Potassium, Vitamin D | Very low or negligible calcium | Lacks the defining nutrient of the group |
| Fat Content | Encouraged to be low-fat or fat-free | High in saturated fat | Excess saturated fat and calories |
| Origin | Derived from milk | Derived from milk | Processing removes key nutrients |
| Examples | Milk, Yogurt, Cheese, Fortified Soymilk | Butter, Cream, Cream Cheese | Nutrient profile is the deciding factor |
| Health Benefit | Improved bone health, reduced risk of osteoporosis | Primarily contributes flavor and texture | Does not offer significant health benefits attributed to dairy |
The Importance of Fortified Alternatives
For those who are lactose intolerant, follow a vegan diet, or simply prefer plant-based options, MyPlate offers guidance on alternatives. Fortified soy milk and soy yogurt are specifically included in the dairy group because their nutritional content—particularly calcium, vitamin A, and vitamin D—is comparable to that of dairy milk. However, other plant-based milks like almond, rice, and oat milk are generally not included unless they are specifically fortified to meet similar nutritional standards. The key takeaway is to always check the nutritional label to ensure the product is fortified with the necessary nutrients.
Lists of Included vs. Excluded Items
MyPlate Dairy Group Includes:
- Fluid milk (skim, 1%, 2%, whole)
- Yogurt (dairy and fortified soy)
- Natural cheeses (cheddar, mozzarella, Swiss, Parmesan)
- Processed cheeses (American)
- Lactose-free milk and products
- Calcium-fortified soymilk
- Cottage cheese
Products NOT in the MyPlate Dairy Group:
- Butter
- Cream
- Cream cheese
- Sour cream
- Frozen yogurt and ice cream (due to added sugars and fat)
- Puddings (can contain high amounts of sugar)
- Other non-fortified plant-based milks (almond, rice, coconut)
Conclusion: Choose Wisely for Better Health
The MyPlate dairy group guidelines provide a clear framework for making nutritionally sound decisions regarding milk products. By understanding that inclusion is based on calcium retention and a beneficial nutrient profile rather than milk origin, consumers can select items that contribute most effectively to bone health and overall wellness. While butter, cream, and cream cheese are delicious ingredients, they are better classified as fats and should be consumed in moderation, separate from the dairy group's nutritional recommendations. Opting for low-fat or fat-free versions of milk, yogurt, and cheese, or fortified soymilk, ensures you are getting the full nutritional benefits intended by the MyPlate guidelines.
Disclaimer: This article provides general information and is not a substitute for professional medical advice. Always consult with a healthcare provider or registered dietitian for personalized nutrition guidance.
