Understanding the MyPlate Dairy Group
The MyPlate food guidance system, developed by the U.S. Department of Agriculture (USDA), divides foods into five essential groups: Fruits, Vegetables, Grains, Protein, and Dairy. The Dairy Group specifically highlights products derived from milk that are rich in calcium, a crucial mineral for building strong bones and teeth. However, not every food that contains milk is considered part of this group. The key distinction lies in the nutritional value, particularly the amount of calcium retained after processing, versus the fat and sugar content.
For a food to be counted toward your daily Dairy Group intake, it must be a milk-based product that significantly contributes calcium to your diet. This is why a glass of low-fat milk, a serving of yogurt, or a piece of cheese are all excellent choices. On the other hand, items like butter, cream, and cream cheese are processed in a way that substantially reduces their calcium content while increasing their fat percentage, which is why they are not counted. Calcium-fortified soy milk and soy yogurt are also included in the Dairy Group because they offer a similar nutritional profile to traditional dairy milk.
The Excluded Dairy-Derived Foods
To answer the central question, several foods commonly thought of as dairy are not included. The most prominent examples are:
- Butter: Primarily fat, butter offers very little calcium.
- Cream Cheese: High in fat and low in calcium compared to other cheeses.
- Sour Cream: Similar to cream cheese, it contains high fat and insufficient calcium.
- Cream: Both heavy and light cream are excluded for the same reasons as butter and cream cheese.
- Ice Cream and Frozen Yogurt: While some forms might contain calcium, they are often high in added sugars, which detracts from their health benefits. Low-fat, low-sugar versions are sometimes counted, but they should be consumed sparingly.
These products are not entirely devoid of nutritional value, but they don't serve as primary calcium sources like milk and yogurt. They are typically categorized as "empty calories" or placed in the "fats and oils" category, and should be consumed in moderation.
Comparison of Dairy Group and Excluded Dairy-Derived Foods
| Feature | MyPlate Dairy Group Foods (e.g., Milk, Yogurt) | Excluded Dairy-Derived Foods (e.g., Butter, Cream Cheese) |
|---|---|---|
| Primary Nutritional Benefit | High in calcium, potassium, and vitamin D. | Primarily fat and calories; low in calcium and other essential nutrients. |
| Recommended Consumption | Daily servings are encouraged to meet calcium needs. | Should be consumed in moderation due to high saturated fat and calorie content. |
| Fat Content | Often available in low-fat or fat-free versions. | Typically high in saturated fat. |
| Role in MyPlate | One of the five core food groups for balanced nutrition. | Not officially part of the core food groups. |
| Fortified Options | Calcium-fortified soy milk is included. | No fortified options within this category are included. |
Why This Distinction Matters for Your Health
Understanding the nuanced definitions of the MyPlate food groups is not about eliminating these foods entirely. Instead, it’s about making informed choices to build a balanced, nutrient-dense diet. For instance, using low-fat yogurt as a topping for a baked potato instead of sour cream is a simple, effective swap to increase your calcium intake and reduce saturated fat. Similarly, consuming a glass of milk with a meal provides a significant dose of calcium, protein, and vitamin D, unlike a pat of butter, which offers very little nutritional return.
This distinction is particularly important for individuals with specific dietary needs, such as managing cholesterol or bone health. Choosing low-fat and fat-free options within the dairy group maximizes the nutritional benefits while minimizing the intake of saturated fats. Furthermore, for those who are lactose intolerant or follow a vegan diet, knowing that fortified soy milk and yogurt count is essential for meeting calcium requirements. You can find more information about dairy alternatives on the official MyPlate.gov website.
Making Smarter Dairy Choices
Incorporating more beneficial dairy products and reducing less nutritious ones is a straightforward process. Consider these suggestions:
- Prioritize Low-Fat Options: Opt for low-fat or fat-free milk, yogurt, and cheese to gain the nutritional benefits without excess saturated fat.
- Read Labels: Always check the nutrition label for calcium content, especially with fortified products, to ensure they meet the criteria for the Dairy Group.
- Substitute Wisely: Use Greek yogurt as a substitute for sour cream in dips or baked goods.
- Choose Whole Foods: Focus on consuming whole foods from the Dairy Group, rather than heavily processed items that may have added sugars or fats.
- Consider Alternatives: For non-dairy options, remember that only calcium-fortified soy products are included. Other plant-based milks like almond or rice are not, but can be part of a healthy diet in other ways.
Conclusion
In summary, the key to correctly identifying whether a food is part of the MyPlate dairy group is its nutritional composition, not just its milk origin. Foods that are high in fat and low in calcium, such as cream cheese, butter, and sour cream, are explicitly excluded. By focusing on nutrient-dense options like milk, yogurt, and cheese, you can effectively meet your daily calcium requirements and build a healthier eating pattern. This knowledge empowers you to make informed decisions and optimize your diet for long-term health.
