MyPlate Food Group Review: Dairy

Dairy products are an important component of the MyPlate plan. The USDA recommends that your meals should include fat-free or low-fat dairy products when possible. Click through to learn more about dairy and how you should incorporate it into your daily diet.

Liquid milk products and foods made from milk that retain their calcium are part of the dairy group (e.g., cheese, yogurt). Those that lose their calcium, like cream cheese and butter, are not part of this group.

To see the complete list of products in the Dairy group, as well as review selection tips, visit choosemyplate.gov.

Recommended daily dairy intake depends on age:

Children
2-3 years old: 2 cups
4-8 years old: 2 1/2 cups

Girls and Boys
9-18 years old: 3 cups

Women and Men
19-51+ years old: 3 cups

In general, 1 cup of milk, yogurt, or soymilk, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese counts as 1 cup in the dairy group. For more specific recommendations by dairy source, review the USDA's Dairy Chart.

Dairy is very important for bone health, and may lower your risk for osteoporosis. Dairy has been linked to a reduced risk of cardiovascular disease and type 2 diabetes. It also contains nutrients that are vital to the body, including calcium, potassium, vitamin D, and protein.

While dairy is necessary in one's diet, it's important to remember to choose fat-free or low-fat versions when possible. Dairy products that are high in saturated fats can have negative health implications.

To learn about some of the other health benefits of dairy products and why you should choose fat-free or low-fat products, visit the MyPlate Dairy Fact Page.

• Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.
• If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
• If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk.
• Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
• Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
• Have fat-free or low-fat yogurt as a snack.
• Make a dip for fruits or vegetables from yogurt.
• Make fruit-yogurt smoothies in the blender.
• For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
• Top cut-up fruit with flavored yogurt for a quick dessert.
• Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
• Top a baked potato with fat-free or low-fat yogurt.