Overview
This lecture covers the Dairy Group as one of the five MyPlate food groups, including what counts as dairy, recommended daily amounts by age, key nutrients found in dairy, health benefits, and alternatives for those who do not consume traditional dairy products.
What is the Dairy Group?
- The Dairy Group includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt.
- Foods like cream cheese, sour cream, cream, and butter are not part of the Dairy Group due to low calcium and high fat.
Daily Recommendations
- Dairy needs depend on age, sex, height, weight, physical activity, pregnancy, or breastfeeding.
- Most Americans need more fat-free or low-fat dairy.
- General daily recommendations: Toddlers 1-2 cups, children 2-3 cups, and everyone age 9 and older: 3 cups.
- 1 cup counts as: 1 cup milk/yogurt/soy milk, 1½ oz natural cheese, or similar measured portions.
Key Nutrients and Health Benefits
- Dairy provides calcium, phosphorous, potassium, vitamin D, vitamin A, vitamin B12, riboflavin, protein, zinc, choline, magnesium, selenium.
- Calcium builds and maintains strong bones and teeth.
- Potassium helps maintain healthy blood pressure.
- Vitamin D supports absorption of calcium and phosphorous for bone health.
- Low-fat or fat-free dairy reduces saturated fat intake.
- Adequate dairy improves bone health in kids and helps prevent osteoporosis in adults.
Dairy Alternatives and Non-Dairy Options
- Fortified soy milk and yogurt are included in the Dairy Group if nutrients are similar.
- Plant-based "milks" like almond, rice, coconut, oat, and hemp are not part of the Dairy Group.
- Other calcium sources (not in the Dairy Group): calcium-fortified juices or plant milks, canned fish with bones, tofu with calcium sulfate, tahini, and leafy greens.
Key Terms & Definitions
- Dairy Group — Foods providing calcium-rich, nutrient-dense options such as milk, yogurt, cheese, and suitable fortified alternatives.
- Fortified — Product with added nutrients like calcium or vitamin D to match nutritional value of regular dairy.
- Osteoporosis — A condition where bones become weak and brittle, which dairy intake can help prevent.
Action Items / Next Steps
- Use the MyPlate Plan to find your personalized daily dairy recommendation.
- Check out the Food Group Gallery for more examples and portion visuals.
- For non-dairy eaters, explore alternative sources for calcium.
- Consider moving to low-fat or fat-free dairy options for better health.