It builds stronger bones and teeth and maintains bone mass. Nutrients in MilkĬalcium is the most abundant mineral found in our bodies. Note: Cream, cream cheese, and butter contain little or no calcium and are not part of this food group. Yogurt: all yogurt, fat-free, low-fat, reduced-fat, and whole milk yogurt. Milk-based Desserts: puddings made with milk, frozen yogurt, ice milk, and ice cream.Ĭheese: hard natural cheeses (cheddar, mozzarella, Swiss, parmesan), soft cheeses (ricotta and cottage cheese), and processed cheeses (American). Milk: all fluid milk-fat-free (skim), low-fat (1%), reduced fat (2%), and whole milk flavored milks, such as chocolate and strawberry lactose-reduced milks and lactose-free milks. The milk group includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Bone mass must be maintained in later years as well. According to the National Osteoporosis Foundation, building strong bones during childhood and adolescence can be the best defense against developing osteoporosis, or brittle bone disease, later in life. Children and adolescents need calcium to build their peak bone mass, which is reached by age twenty. The amount of calcium that the body can absorb from these foods varies.Ī calcium-rich diet that includes milk and dairy products is important to bone health. Other sources of calcium include canned fish with bones, nuts, fruits, vegetables, dried beans, rice beverages, molasses, some leafy greens, calcium-fortified foods and beverages, and soy products, including tempeh. If you do not or cannot consume milk, choose lactose-free and lactose-reduced products, or eat other foods that are good calcium sources. Diets that include milk products tend to have a higher overall nutritional quality. It can also come from lactose-free milk and fortified soy milk or yogurt.Ĭonsuming more fat-free or low-fat milk products, along with vegetables, fruits, and whole grains has important health benefits for most Americans. This can come from milk, yogurt, or cheese. MyPlate suggests that most people would benefit from getting more fat-free or low-fat dairy. It is estimated that approximately 90% of Americans do not get enough dairy. The amount can also depend on whether you are pregnant or breastfeeding. The recommended amount of dairy MyPlate suggests depends on age, sex, height, weight, and physical activity level. These nutrients include calcium, potassium, vitamin D, and protein. Dairy Group foods provide nutrients that are vital for the health and maintenance of the body. Eating or drinking dairy products offers health benefits, like building and maintaining strong bones. This group does not include foods made from milk with little calcium and high fat content, such as cream cheese, sour cream, cream, and butter. Department of Agriculture’s MyPlate dietary recommendations describes the Dairy Group to include milk, yogurt, cheese, lactose-free milk, fortified Milk is represented by the blue band on MyPyramid.
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