Dairy products consist of milk (including fortified plant milks such as soy milk), yogurt and cheese. Foods in this group are high in calcium and vitamin D, which are essential for bone health. Calcium is also important for muscle contraction and blood clotting. Vitamin D is thought to play a role in a multitude of body functions, from mood to lung health to memory. There should be more information on this in the coming years as more research is done.
How much dairy should you eat in a day? That depends on your age and gender. Generally, a good rule of thumb is to include a serving of dairy (about 1 cup of low-fat or fat-free milk, 1 cup of low-fat or fat-free yogurt or two slices of low-fat cheese) at three meals per day. If you are 9-18 years old, a woman who has gone through menopause or a man older than 70, aim for four servings of dairy per day.
There has been some debate about dairy products and if they are truly necessary. My consensus is yes, they are necessary, because the dairy group contains calcium and vitamin D in an easy-to-absorb form. This is not always the case for plant-based sources of calcium.
Generally, most Americans do not need the extra fat that comes with regular cheese, whole milk, 2 percent milk and regular yogurt. Fat is necessary, but a multitude of research has found that limiting high-saturated fat foods (such as high-fat dairy products) is helpful to heart health. Do your heart a favor: choose skim or 1 percent milk, low-fat or fat-free yogurt and fat-free or "made with 2 percent milk" cheese.
Another common question asks the difference between Greek yogurt and regular yogurt. Greek yogurt contains more protein than regular yogurt. Other than that, the differences vary by brand.
The USDA's website has more information on this food group. You can find out more by going to choosemyplate.gov/dairy.
Lynn Grant R.D., L.D., CDE is a Registered Dietitian and Certified Diabetes Educator. She works at Capital Region Medical Center and provides outpatient nutrition counseling and diabetes education by appointment. She also writes a weekly blog, which you can view at nutritionnotions.wordpress.com.
GREEK YOGURT PARFAIT
Makes: 1 serving
Prep Time: 5 minutes
1, 5.3 oz container fat-free Greek yogurt
1/4 cup granola
1 Tbsp unsalted nuts
1 cup berries or 1/2 banana
Slice fruit and place on Greek yogurt. Pour granola and nuts over top. Enjoy!
Nutrition Information (per serving): 310 calories, 6 g total fat, 2 g saturated fat, 85 mg sodium, 565 mg potassium, 334 mg phosphorus, 49 g total carbohydrate, 5 g dietary fiber, 16 g protein.