Posted January 23, 2014 11:28:32 CST

Importance of Good Nutrition – The Dairy Food Group

by G. Dourisseau

Tips to Help Keep Your Health On Track!

As part of a series of articles on the importance of good nutrition, this month’s article focuses on the dairy food group. This article will provide you with general information about the dairy food group such as: what foods are included, how much is needed daily, what counts as a serving, the health benefits, and tips for making wiser choices in the dairy group. Try to make fat-free or low-fat choices whenever possible from the dairy food group as those high in saturated fats and cholesterol may have negative health implications and raise the "bad" cholesterol levels (known as the LDL or low-density lipoprotein) in the blood.

What Foods Are Included?

All fluid milk products and foods made from milk that keep their calcium content are part of the dairy food group. Examples of this are:

• all fluid milks such as whole, fat-free, low-fat (1%), reduced fat (2%), flavored milks, lactose-reduced and lactose-free milk
• milk-based desserts such as puddings, ice milk, frozen yogurt, ice cream and calcium-fortified soy beverages
• hard cheeses such as cheddar, mozzarella, swiss and parmesan
• soft cheeses such as ricotta and cottage
• yogurt such as fat-free, low fat reduced fat and whole milk

Foods made from milk that have little or no calcium, are not part of this food group such as cream cheese, cream and butter.

How Much is Needed Daily?

The amount from the dairy food group is dependent on your age. The recommended daily amounts are shown below:

• Children: 2-3 yrs = 2 cups,  4-8 yrs = 2½ cups
• Girls: 9-18 yrs = 3 cups
• Boys: 9-18 yrs = 3 cups
• Women: 19+ yrs = 3 cups
• Men: 19+ yrs = 3 cups

NOTE: In general, 1 cup = 8 ounce

Amount That Counts as a Cup In the Dairy Food Group

• Milk - 1 cup milk, 1 half-pint container milk, ½ cup evaporated milk
• Yogurt – 1 regular container (8 fl. Oz.), 1 cup yogurt
• Cheese - 1 ½ oz. hard cheeses such as cheddar, mozzarella, swiss, parmesan, ½ cup shredded cheese, 2 oz. processed cheese, ½ cup ricotta cheese, 2 cups cottage cheese
• Milk-based desserts – 1 cup pudding made with milk, 1 cup frozen yogurt, 1 ½ cups ice-cream
• Soymilk/soy beverage – 1 cup calcium-fortified soymilk, 1 half-pint container calcium-fortified soymilk

Health Benefits and Nutrients

Dairy products offer many health benefits such as improved bone health, and nutrients such as calcium, potassium and vitamin D; all are vital to the health of your body.

Health Benefits

• Improved bone health may reduce risk of osteoporosis
• Bone health during childhood is important as this is when bone mass is being built
• Reduced risk of cardiovascular disease and type 2 diabetes, along with lower blood pressure in adults

Nutrients Vital to Your Health

• Calcium is used for building bones and teeth. Diets that provide 3 cups per day can improve bone mass.
• Potassium may help you maintain healthy blood pressure.
• Vitamin D helps keep proper levels of calcium and phosphorous, both of which build and maintain bones.

Tips for Making Wiser Choices

The following tips will help you make better choices in the dairy food group when you plan your daily meals:

• Choose fat-free or low-fat milk
• If you drink whole milk, gradually switch to 2% fat-free milk, then 1% low-fat, to finally 0% skim milk
• Add fat-free or low-fat milk to oatmeal and hot cereals instead of water
• Use fat-free or low-fat milk when making condensed cream soups such as cream of tomato
• Eat fat-free or low-fat yogurt for a snack; top with fresh fruit if desired
• Make fresh fruit yogurt blender smoothies
• Make a dip from fat-free or low-fat yogurt for fruits and vegetables
• When making pudding, add fat-free or low-fat milk