Blog Post#3: Dairy

Let’s move on to our next food group: Dairy! In this blog post, we will discuss:

- what is dairy?

- what are the health benefits? 

- what is a serving of dairy? 

- low-fat and fat-free options 

- how can I get more dairy in my diet? 

What is dairy?

Dairy consists of milk and milk products, such as cheese and yogurt. Products also includes are lactose-free products and fortified soy products. The dairy food group does not contain foods that have little calcium content, but have a high fat content (like butter, cream cheese, cream, and sour cream are technically not included). Alternative milks that use plants, such as almond, hemp, rice, coconut, or oat “milk” technically do not fall into the Dairy category, for while they may provide calcium, their nutritional content is not the same when compared to dairy milk or fortified soy milk. 

What are the health benefits?

We all know that dairy helps build strong bones and teeth, as well as maintaining your bones and teeth as you age. Dairy also provide nutrients like calcium, vitamin D, potassium, protein, and some B vitamins that are necessary for optimal health. Usually, when you think “calcium,” you think of dairy products, and rightfully so, because the main source of calcium is dairy products for many people. 

What is a serving of dairy?

Dairy needs, again, depend on you as the individual. A Dietitian will take your sex, height, weight, age, and physical activity into consideration. According to MyPlate.gov, about 90% of Americans do not meet their dairy requirements! So how can we fix that? 

According to nutritional guidelines, usually a serving of dairy is one cup of milk, yogurt, or milk alternative. Remember: one cup is about 8 ounces. A serving of hard cheese is usually 1.5 ounces, and shedded cheese is usually one-third of a cup. For sliced cheese, usually one slice or one ounce is a serving size, unless otherwise noted on the food label. Make sure to check the food label to be sure! The healthy average adult needs 3 cups of dairy per day. 

Low-fat and fat-free options

Most Americans can benefit from eating low-fat or fat-free dairy options. This means the products are low in saturated fat, or do not have saturated fat at all. Low-fat options such as 2% or 1% milk, are always a good choice and are widely available to consume. There is also 2% or 1% yogurt products, cottage cheese, and cheese to purchase. Fat-free options, like skim milk, are available options as well. There are even some cheese products on the market that are labeled as fat-free, or use skim milk in the production process.

How can I get more dairy in my diet?

You can plan your grocery store shopping by seeing if you need any dairy products for cooking or baking, eat yogurt for breakfast, use milk in your cereal, or substitute an ingredient with dairy!

Practical Steps towards a “Peachy” Living:

1) Try to eat three servings of dairy per day. A great way to make sure you meet this, is to eat one serving of dairy at every meal.

2) Try to substitute some ingredients with dairy products in your favorite recipes to boost your calcium intake