With busy schedules, it’s not always easy to make healthy eating choices. Dairy is irreplaceable in the diet as a source of essential nutrients. Together, milk, cheese, and yogurt provide a unique package of nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin.
How much dairy should I include in my diet?
The amount of dairy foods you need depends on your age. The 2015 Dietary Guidelines for Americans recommends 3 cups of lowfat or fat-free milk and dairy foods daily for those 9 years or older, 2 1/2 servings for those 4-8 years old, and 2 servings for those 2-3 years old.
Enjoying 3 daily servings of lowfat or fat-free milk, cheese or yogurt, as recommended by the 2015 Dietary Guidelines for Americans, is a delicious way to improve your overall diet, get more nutrients and improve bone health.
In fact, studies show nutrient-rich dairy foods, when consumed as part of a healthy diet, may help to reduce the risk of diseases, such as osteoporosis, hypertension, heart disease and type 2 diabetes.
Does your plate look like MyPlate?
MyPlate is the USDA’s primary food group symbol to help consumers adopt healthy eating habits consistent with the 2015 Dietary Guidelines for Americans. MyPlate provides a clear and visual message that a healthy diet is comprised of a variety of nutritious foods, including lowfat and fat free milk, cheese and yogurt. The USDA recommends that one serving of dairy is equal to:
- An 8 ounce glass of milk
- A 6 or 8 ounce container of yogurt
- 1 1/2 ounces of natural cheese or 2 ounces of processed cheese