National Dairy Month
Dairy products are very important in a healthful diet and provide protein, calcium, vitamin D, B vitamins, and potassium among other essential nutrients for well-being. Calcium, and Vitamin D play a role in reducing the risk of osteoporosis by strengthening our bones, and preventing bone tissue loss. The protein in cow’s milk is a high-quality protein, because it contains all the essential amino acids that our body uses for maintenance and growth. Since protein is more satiating than fat and carbohydrates, it may help during weight management, and to achieve and maintain a healthy body weight.
The 2015-2020 Dietary Guidelines for Americans recommend fat-free and low-fat (1%) dairy, including milk, yogurt, cheese, or fortified soymilk. The daily recommended amounts are based on age and are as follows:
2 cup-equivalents for children 2 to 3 years old 2½ cup-equivalents for children 4 to 8 years old 3 cup-equivalents for adults and adolescents 9 to 18 years old.
Soy beverages fortified with calcium, vitamin A, and vitamin D, are in the dairy group due to their nutrient composition similar to cow’s milk. However, plant based milks such almond, rice, coconut and hemp milks are not included as part of the dairy group because their overall nutritional content is not similar to dairy milk or fortified soy soymilk. Plant-based milks when fortified with calcium, may be consumed as a source of calcium.1
The dairy group offers great products besides milk, including a countless assortments of yogurt, and cheeses. Dairy products can be part of any meal plan, including lacto-ovo-vegetarians, and from breakfast to dinner and snacks. Here are just a few ideas:
- Cereal and milk
- “Picante-bean-burrito” made with corn or flour tortilla, beans, topped with queso fresco or mozzarella cheese, salsa, and a speck of sour cream.
- Cheese enchiladas
- Yogurt with fruit
- Light and delicious: Low-fat cottage cheese with cherry tomatoes and carrots sticks.
For meal planning is important to consider amount of protein, carbohydrates, fat, digestibility of protein, calories per serving, and if the products are fortified. Consumers also make selections based on individual taste, medical conditions, and price. So, it is important to consult with a registered dietitian nutritionist to obtain the outmost professional and sound advice in what dairy option is the best for you and your family.
By Araceli Vázquez, MS, RDN, LD
- 2015-2020 Dietary Guidelines for Americans. Health.gov. website: