Andy Montoya
Milk, yogurt, and cheese are part of the dairy group, which also includes lactose-free milk and fortified soy milk and yogurt. Dairy products are a good source of calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc. The recommended number of servings from the dairy group varies depending on age, sex, and life stage. For example, women over 51 years old need four servings per day due to their high calcium requirements. Most people need at least two to three servings per day. A serving from the dairy group is typically equivalent to one cup of milk, one cup of yogurt, or one and a half ounces of hard cheese.
| Characteristics | Values |
|---|---|
| Recommended servings for adults | 2-3 servings of fat-free or low-fat dairy products daily |
| Recommended servings for children | 2 to 2.5 servings daily |
| Recommended servings for teenagers and older adults | 3 servings daily |
| Examples of one serving | 1 cup of milk, 1 cup of yogurt, 1.5 ounces of hard cheese |
| Nutrients | Calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, zinc |
| Dairy Group | Milk, yogurt, cheese, lactose-free milk, fortified soy milk and yogurt |
| Excluded from Dairy Group | Cream cheese, sour cream, cream, butter |
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What You'll Learn
Recommended daily intake varies by age, sex, and life stage
Dairy products, including milk, yoghurt, and cheese, are essential for building and maintaining strong bones. They are also a good source of calcium, potassium, vitamin D, protein, iodine, vitamin A, riboflavin, vitamin B12, and zinc. The recommended daily intake of dairy varies by age, sex, and life stage.
For adults and children aged two and older, it is recommended to consume low-fat or fat-free dairy products. Specifically, adults should aim for two to three servings of fat-free or low-fat dairy products daily. This includes options such as fat-free milk, low-fat yoghurt, and low-fat cheeses. For children, the recommended intake is slightly lower, at two to two and a half servings per day.
Teenagers and older adults have higher dairy requirements, with a recommended intake of three servings each day. This is due to the increased need for calcium during these life stages. Similarly, women over 51 are advised to consume four servings of dairy per day to meet their higher calcium requirements.
It is important to note that dairy needs depend on individual factors such as height, weight, and physical activity level. Additionally, pregnancy and breastfeeding can also influence the required amount of dairy in one's diet. While dairy products are a common source of calcium, it is worth mentioning that calcium can also be obtained from non-dairy sources. Fortified plant-based milk alternatives, such as soy, oat, or almond milk, can be good sources of calcium and vitamins when fortified with vitamins A and D.
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Dairy products are a source of potassium
Dairy products are an important source of potassium, an essential mineral that helps maintain healthy blood pressure and bone density. While people often associate dairy with calcium, certain dairy products, such as milk and yogurt, are also good sources of potassium. According to studies, milk is the top source of potassium among adults in the United States. A cup of 1% milk, for example, contains a significant amount of potassium. Similarly, one cup of plain nonfat yogurt can provide up to a certain amount of potassium. Fortified soy milk, which is also considered a dairy product, is another option for those seeking to increase their potassium intake.
In addition to milk and yogurt, the dairy group includes a variety of other products. This group typically encompasses lactose-free milk, fortified soy milk, and yogurt, as well as cheese. However, it is important to note that foods made from milk with little calcium and high-fat content, such as cream cheese, sour cream, cream, and butter, are not usually included in this category. The recommended daily intake of dairy varies depending on age, sex, height, weight, and physical activity level, with about 90% of Americans not getting enough dairy in their diets.
For adults, the American Heart Association recommends consuming two to three servings of fat-free or low-fat dairy products daily. This can include options like fat-free milk, evaporated fat-free milk, buttermilk made from fat-free or 1% fat milk, and plain fat-free or low-fat yogurt. These options are beneficial as they are low in saturated fat, which is a risk factor for heart disease. For children, the recommended intake is slightly lower, ranging from two to two and a half servings per day. Meanwhile, teenagers and older adults should aim for three servings each day.
It is worth noting that dairy products are not the only source of potassium. Other potassium-rich foods include seafood like wild Atlantic salmon and clams, avocado, dried apricots, legumes like lentils and kidney beans, and certain tomato products like tomato puree and tomato paste. While dairy is a good source of potassium, it is important to maintain a balanced diet and include a variety of other potassium-rich foods to ensure adequate intake and overall nutritional needs are met.
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Calcium is more readily absorbed from dairy products
Dairy products such as milk, yoghurt, and cheese are naturally rich in calcium, which is well absorbed by the human body. Calcium absorption in the intestine requires calcium to be in an ionized form. The low pH in the stomach is critical for the solubilization and ionization of calcium salts present in foods. The rate of gastric transit can also affect the fractional absorption of calcium and a phased release of calcium into the intestine, resulting in higher absorption levels.
Dairy products are the main natural sources of dietary calcium in many diets worldwide, providing high levels of absorbable calcium in a single serving. The body can absorb calcium from both plant and animal sources. However, dairy products tend to pack the highest amounts of this mineral. The World Health Organization (WHO) suggests a recommended daily intake (RDI) of 1000 mg of calcium per day for young adults and 1300 mg per day for men over 65, postmenopausal women, and children aged 9 to 18.
The recommended daily calcium intake for most adults is 1300 mg per day. A cup of milk (237 mL) provides 24-25% of the daily value for this mineral. Three daily servings of milk products make it easier for most people to meet their daily calcium needs. For adults, it is recommended to have two to three servings of fat-free or low-fat dairy products daily. For children, it is recommended to have two to two and a half servings a day, and for teenagers and older adults, three servings each day.
While milk products aren't the only source of calcium, they are a reliable source with good bioavailability. Most plant-based foods contain less calcium and/or compounds that limit calcium absorption. Calcium bioavailability can be influenced by various physiological factors, such as vitamin D status, age, pregnancy, disease, and the food's composition of nutrients. Vitamin D helps the body maintain proper levels of calcium and phosphorous, which help build and maintain bones.
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Full-fat dairy products can increase the saturated fat content of your diet
Dairy products, including milk, yogurt, and cheese, are recommended by experts as part of a healthy diet. Dairy is a good source of calcium, which is important for bone health. However, full-fat dairy products can increase the saturated fat content of your diet, which has been linked to an increased risk of heart disease and other cardiovascular issues.
Saturated fats are naturally occurring in many foods, particularly animal sources such as meat and dairy products. They are also found in tropical fats like coconut, palm, and palm kernel oils. The American Heart Association recommends that less than 6% of total calories should come from saturated fat. For a 2,000-calorie diet, this equates to no more than 120 calories or about 13 grams of saturated fat per day.
Full-fat dairy products, including milk, yogurt, and cheese, contain saturated fat. A cup of whole milk, for example, contains 4.5 grams of saturated fat. While dairy can be part of a healthy diet, focusing on consuming low-fat or fat-free dairy options is generally recommended. This is especially important for individuals with a history of cardiovascular disease or high cholesterol, who should aim for no more than 2 grams of saturated fat per serving.
In addition to lowering saturated fat intake, choosing low-fat or fat-free dairy products can have other health benefits. These options are lower in calories, which can be helpful for weight management. They also contribute to maintaining healthy cholesterol levels, reducing the risk of heart attacks and strokes. However, it is important to be mindful of added sugars in reduced-fat dairy products, as this can negate some of the health benefits.
While full-fat dairy products can increase the saturated fat content of your diet, it is important to consider your overall dietary pattern. Consuming a variety of whole grains, lean proteins, fruits and vegetables, in addition to low-fat or fat-free dairy, can contribute to a healthy and balanced diet. The key is to find a balance and ensure that your diet includes a range of nutritious foods.
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Dairy alternatives include soy, almond, and oat milk
Dairy alternatives are a great option for those who are lactose intolerant, have milk allergies, or follow a vegan diet. Soy milk, almond milk, and oat milk are some of the most popular dairy alternatives.
Soy milk has been used for centuries and is a staple in many cultures. It is made from soybean extract and is available in sweetened, unsweetened, and flavoured varieties, such as chocolate and vanilla. Soy milk often contains added calcium, vitamins A and D, and riboflavin, making it nutritionally similar to dairy milk. It also has a comparable amount of protein to dairy milk.
Almond milk is made from ground almonds, water, and sometimes a sweetener. It has a creamy texture similar to dairy milk. Almond milk is often fortified with vitamins and minerals, including vitamin E. However, it contains less protein than dairy or soy milk.
Oat milk has gained popularity in recent years and is known for its ultra-creaminess, making it a favourite for lattes and smoothies. It is naturally gluten-free and high in calcium, making it a good option for those looking for dairy alternatives. However, some people are concerned about oat milk's high glycemic index and its potential impact on blood sugar levels and skin health.
Other dairy alternatives include rice milk, coconut milk, cashew milk, and macadamia milk, each with its own unique flavour, texture, and nutritional profile.
While these alternatives may not be included in the Dairy Group due to their varying nutritional content, they provide options for those looking to reduce or replace their dairy consumption.
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Frequently asked questions
The American Heart Association recommends two to three servings of fat-free or low-fat dairy products daily for adults.
For children, the recommended number of servings is two to two and a half per day.
Teenagers should have three servings of dairy products per day.
Examples of one dairy serving include 1 cup of milk, 1 cup of yogurt, and 1.5 ounces of hard cheese.
For those who are allergic or intolerant to dairy, alternatives to the milk, yogurt, and cheese group include calcium-fortified soy milk and yogurt, as well as other plant-based milk alternatives fortified with vitamins A and D, such as oat or almond milk.
