Guide E-140 Revised by Raquel Garzon
College of Agricultural, Consumer and Environmental Sciences, New Mexico State University
Author: Extension Nutrition and Wellness Specialist, Department of Extension Family and Consumer Sciences, New Mexico State University. (Print Friendly PDF)
Introduction
The dairy group includes all liquid milk and products made with milk that retain their calcium after processing, including yogurt and cheese. Calcium-fortified soy milk is also part of the dairy group. Cream cheese, cream, and butter are not included because processing reduces or causes them to lose their calcium content.
Consuming dairy products can contribute to improved bone health. Other nutrients present in dairy products can contribute to maintaining healthy blood pressure.
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Nutrients in the Dairy Group
The following nutrients are found in most dairy products. A typical American diet may be at risk for being low in nutrients marked with an asterisk (*).
*Calcium is the most important nutrient provided by dairy products—it helps to grow healthy bones and teeth. Getting enough calcium in your diet helps avoid osteoporosis, a disease where bones develop many holes and can be easily crushed or fractured. Calcium is also needed for muscle and nerve function and blood clotting.
*Potassium helps maintain a healthy blood pressure and is needed for muscle and nerve function.
Protein builds, repairs, and maintains all body tissues, including bones, muscles, cartilage, skin, and blood. It also helps to fight infections, is a good source of energy, and serves as building blocks for enzymes, hormones, and vitamins.
Vitamin A aids in normal vision, keeps skin healthy, and helps protect against infections.
*Vitamin B12 helps keep nerve cells and red blood cells healthy and assists in making DNA.
*Vitamin D helps regulate levels of calcium and phosphorus in the blood. Vitamin D is not a naturally occurring substance in dairy products and is only found in products that have been fortified with vitamin D.
How Much Dairy is Needed?
MyPlate recommends eating between 2 and 3 cups of milk or milk products every day, depending on your age, gender, and level of physical activity (Table 1). For more information, visit www.choosemyplate.gov.
| Table 1. Daily Recommendations for the Dairy Group | ||
| Age | Cup(s) | |
| Children | 2–3 years | 2 |
| Girls | 9–13 years | 3 |
| Boys | 9–13 years | 3 |
| Women | 19–30 years 31–50 years 51+ years | 3 3 3 |
| Men | 19–30 years 31–50 years 51+ years | 3 3 3 |
What does one cup from the dairy group mean?
- 1 cup of calcium-fortified soy milk
- 1 1/2 ounces (2 slices) of hard cheese (cheddar, mozzarella, Swiss, Parmesan)
- 1/3 cup of shredded hard cheese (cheddar, mozzarella, Swiss, Parmesan; equivalent to 1 1/2 ounces)
- 2 ounces (3 slices) of processed cheese (American)
- 1 cup of pudding made with milk
Calcium and Lactose Intolerance
There are some people who cannot tolerate lactose, the sugar in milk, but they still need a source of calcium in their diets. As an alternative to milk, people with lactose intolerance can choose cheese and yogurt or lactose-free alternatives.
Here are some examples of foods that contain calcium that you can eat in place of milk or dairy products:
- Canned fish with bones (sardines and salmon)
- Soybeans and soy products (tofu)
- Leafy greens, such as collard and turnip greens, kale, and bok choy
- Calcium-fortified cereals and breads
- Calcium-fortified milk substitutes (soy milk, almond milk, rice milk, and others)
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Tips for Consuming More Dairy Products
- Drink milk or calcium-fortified beverages with each meal.
- Use milk to prepare cream soups.
- Add cheese to salads, pizza, casseroles, soups, and stews.
- Use milk to prepare hot cereals.
- Use milk in your hot beverages, such as lattes, cappuccinos, and teas.
- Eat yogurt or cheese sticks for a calcium-rich snack.
- Use yogurt as a dressing for salads or a topping for a baked potato, or try it mixed with fruit.
- Try ice cream, frozen yogurt, or pudding made with milk for dessert.
Keep it Safe
- Avoid raw (unpasteurized) milk or products made from raw milk.
- Refrigerate dairy products promptly. If dairy products have been left at temperatures between 40° and 140°F for more than two hours, discard them.
“Go, Slow, Whoa” Foods
An easy way to make smart and nutritious choices within the dairy group is to use the “Go, Slow, Whoa” concept.
- “Go” foods are the most nutrient-dense; they contain more of the nutrients you need with relatively fewer calories. Eat them almost any time, based on your calorie needs.
– Examples: fat-free or 1% low-fat milk; fat-free or low-fat yogurt; part-skim, reduced-fat, or fat-free cheese; low-fat or fat-free cottage cheese.
- “Slow” foods are higher in calories, fat, and/or sugar than “Go” foods. Eat them sometimes, at most several times a week.
– Examples: 2% low-fat milk, processed cheese spread.
- “Whoa” foods are high in calories, fat, and/or sugar and offer little nutritional value. Eat them only once in a while or on special occasions, and in small portions.
– Examples: whole milk; full-fat American, cheddar, Colby, or Swiss cheese; whole-milk yogurt; ice cream; cream cheese.
To learn more about “Go, Slow, and Whoa” foods, visit //www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/choosing-foods.htm.
References
National Heart, Lung, and Blood Institute. 2012. Choosing foods for your family: GO, SLOW, and WHOA foods [Online]. //www.nhlbi.nih.gov/health/educational/wecan/eat-right/choosing-foods.htm
United States Department of Agriculture. 2018. ChooseMyPlate.gov: All about the dairy group [Online]. //www.choosemyplate.gov/dairy
For further reading
E-139: MyPlate - The Dairy Group: Get Your Calcium-Rich Foods
//pubs.nmsu.edu/_e/E139/
E-141: MyPlate - The Fruit Group: Focus on Fruits
//pubs.nmsu.edu/_e/E141/
E-142: MyPlate - The Grain Group: Make At Least Half Your Grains Whole Grains
//pubs.nmsu.edu/_e/E142/
E-143: MyPlate - The Protein Group: Go Lean With Protein
//pubs.nmsu.edu/_e/E143/
| Visit ChooseMyPlate.gov for complete information on the MyPlate plan, including recipes, healthful eating tips, and tools to track your diet and exercise. |
Original author: Carol Turner, Extension Food and Nutrition Specialist.
To find more resources for your business, home, or family, visit the College of Agricultural, Consumer and Environmental Sciences on the World Wide Web at pubs.nmsu.edu
Contents of publications may be freely reproduced, with an appropriate citation, for educational purposes. All other rights reserved. For permission to use publications for other purposes, contact or the authors listed on the publication.
New Mexico State University is an equal opportunity/affirmative action employer and educator. NMSU and the U.S. Department of Agriculture cooperating.
Revised October 2018 Las Cruces, NM
It is important to get the recommended amount of each food group without going over your daily recommended calories. Keep in mind that the amount you should eat to maintain your weight depends on your age, sex, and level of physical activity.
Daily intake amounts listed in terms of cups or ounces may not actually translate to cups or ounces of the food you are eating. This is because some foods are denser than others, and some have more air or contain more water. For example, in the vegetables food group, 1 cup of raw spinach and 1/2 cup of cooked spinach both count as 1 cup-equivalent because they have the same nutritional value. Cup-equivalents and ounce-equivalents help you understand the different amounts of foods from each food group that you should eat.
Main food groups
Vegetables
Vegetables come in a wide variety of colors, flavors, and textures. They contain vitamins and minerals, carbohydrates, and are an important source of fiber. The vegetable food group includes dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas).
Dark green vegetables include broccoli, collard greens, spinach, and kale. Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato. Starchy vegetables include corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.
1/2 cup-equivalent of vegetables equals:
1 cup uncooked spinach
6 baby carrots
1/2 cup cooked kidney beans
1/2 cup broccoli florets
1/2 large (3-inch diameter, 3-3/4 inch long) red pepper
1/2 cup cooked green beans
See more foods in the vegetable group.
Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including vegetables, beans, and peas. Eating fiber-rich vegetables can help prevent stomach or intestinal problems and lower cholesterol.
Fruits
Fruits bring color, flavor, and important nutrients to your diet. There are so many choices — citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees, such as apricots, cherries, peaches, and mangoes; and others like figs, grapes, and pineapples.
According to the Dietary Guidelines (PDF, 30.6M), older Americans generally do not eat enough fruit. Adding more fruit to your diet can have significant benefits for overall health. Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving. For even more fiber, eat fruits with the skin on — just make sure you wash all fruits thoroughly before eating. Although 100% fruit juice also counts toward this category, at least half of the fruits you eat should be whole fruits. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.
1/2 cup-equivalent of fruit equals:
1 small piece fruit, such as a 2-inch peach or large plum
1/4 cup dried fruit
1/8 medium cantaloupe
1/2 cup 100% orange juice
1/2 medium grapefruit
1/2 cup grapes
See more foods in the fruit group.
Do you wonder how many vegetables and fruits you should eat at a meal? Look at your plate. Vegetables and fruits should fill up one-half of the dish.
Grains
Any food made from wheat, rye, rice, oats, cornmeal, barley, or other cereal grain is a grain product. This includes bread and pasta, breakfast cereal, grits, tortillas, and even popcorn. Grains — along with fruits, vegetables, and dairy — contain carbohydrates, the body’s main source of energy.
Read food labels to find grain choices that are low in saturated fat and added sugar. Be especially wary of options labeled “low-fat,” which can be high in added sugar.
At least half the grain foods you eat should be whole grains. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal.
Some grain products are refined, which gives them a finer texture and a longer shelf life but removes fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.
1 ounce-equivalent of grain equals:
1 slice bread
1 small (2-1/2-inch diameter) muffin
1 cup breakfast cereal (flakes, rounds, or puffed)
1/2 cup cooked cereal, rice, or pasta
3 cups popcorn
1 small (6-inch diameter) corn or flour tortilla
See more foods in the grain group.
Protein foods
Proteins are often called the body’s building blocks. They are used to build and repair tissues, and also help your body fight infection. Your body uses extra protein for energy. Older adults should try to eat a variety of nutrient-dense proteins. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, nuts, seeds, and soy products. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients. Plant sources of protein, such as nuts and seeds, have different nutritional value than plant-based meat alternatives, which can be heavily processed and high in sodium.
The Dietary Guidelines (PDF, 30.6M) recommend that you eat 8 to 10 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids, such as EPA and DHA, which are good for your heart. Seafoods that are higher in EPA and DHA include salmon, anchovies, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.
1 ounce-equivalent equals:
1/2 ounce nuts (12 almonds, 24 pistachios, or 7 walnut halves)
1 tablespoon peanut butter
1/2 cup split pea, lentil, or other bean soup
1/4 cup tofu
1 egg
2 tablespoons hummus
See more foods in the protein group.
Are you confused about whether to count beans and peas as vegetables or protein foods? Consider these as vegetables if you regularly eat meat, poultry, and fish. Count them as proteins if you are a vegetarian or vegan or if you seldom eat meat, poultry, or fish.
Dairy
Consuming dairy helps older adults maintain strong bones and provides several vital nutrients, including calcium, potassium, and vitamin D. For your heart health, pick from the many low-fat or fat-free choices in the dairy group. These give you important vitamins and minerals, with less fat. Certain fortified dairy alternatives can provide similar nutritional content to dairy.
1 cup-equivalent of dairy equals:
1 cup yogurt
1-1/2 ounces hard cheese, such as cheddar, mozzarella, Swiss, or Parmesan
1/3 cup shredded cheese
1 cup milk or calcium-fortified soy beverage
2 cups cottage cheese
1 cup pudding made with milk
For individuals who choose dairy alternatives, fortified soy milk and yogurt — which have calcium, vitamin A, and vitamin D added — are included as part of the dairy group and have nutritional content similar to dairy.
Other plant-based milks (for example, almond, rice, coconut, oat, and hemp milks) may contain calcium, but are not always fortified with the vitamins and minerals present in dairy. Look out for added sugars in dairy alternatives — reading the label can help you choose unsweetened or low-sugar options.
See more foods in the dairy group.
Other foods
Some foods are not in any of the main food groups. These include oils, which can be eaten regularly as part of a healthy diet, as well as unhealthy fats, sugars, and calories from drinks, which should only be consumed occasionally. There is no recommended daily intake amount in cups or ounces for these products. Limiting the calories you consume from this category can help keep your healthy eating habits on track.
Oils & solid fats
Oils are high in calories, but they are also an important source of nutrients like vitamin E. For older adults, the daily allowance of oils ranges from 5 to 8 teaspoons, depending on activity level. Oils contain monounsaturated and polyunsaturated fats, which are healthy fats that give you energy and help the body absorb certain vitamins.
Measuring your daily oils can be tricky — knowing what you add while cooking or baking is one thing, but oil is naturally a part of some foods.
Teaspoons of oil:
1/2 medium avocado has 3 teaspoons of oil
4 large ripe olives have 1/2 teaspoon of oil
1 tablespoon of peanut butter has 2 teaspoons of oil
See more oil equivalents.
In general, try to use oils instead of solid fats, such as butter or lard, which are high in saturated fat. Saturated fats occur naturally in some foods, but they are also added to foods such as baked goods and potato chips. To lower the saturated fat in your diet, eat low-fat or fat-free dairy products, choose cuts of meat with less fat, and remove the skin from chicken. Reading the Nutrition Facts label can help you keep track of how much saturated fat you consume.
You should also keep trans fat intake as low as possible. Trans fats are harmful, and although they are being phased out of many products, they can still be found in some processed foods, such as microwave popcorn, frozen pizza, margarine, and coffee creamer.
Added sugars
Beverages
Coffee and tea. Drinking coffee or tea barely provides any calories unless you add sugar or cream, which are not nutrient-dense and should be consumed in moderation. Be cautious when ordering drinks from coffee shops because these are often loaded with extra sugars and fats.
Sweetened beverages. Examples of beverages that often have added sugars are soda, fruit drinks, sports drinks, energy drinks, and sweetened waters. Most sweetened beverages do not contribute to meeting food group goals and often contain a high number of calories.
Alcohol. Alcohol is not nutrient-dense and is not part of the healthy eating patterns recommended in the Dietary Guidelines. If you consume alcohol, do so in moderation, defined as one drink or less per day for women and two drinks or less per day for men.
Calories from sugars, saturated and trans fats, and drinks can add up quickly. As these foods provide no nutritional benefit, they should only be consumed on occasion and in limited amounts.
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