HelpWhat foods are included in the Dairy Group?
All fluid milk products and many foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also included. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group.
How much food from the Dairy Group is needed daily?
The amount of dairy foods you need to eat depends on your age. The amount each person needs can vary between 2 and 3 cups each day. Those who are very physically active may need more. Recommended daily amounts are shown in the table below.
| Daily Recommendation | |||||
|---|---|---|---|---|---|
|
Children
|
2-3 yrs
|
2 cups
|
Women
|
19-30 yrs
|
3 cups
|
|
4-8 yrs
|
2½ cups
|
31-50 yrs
|
3 cups
|
||
|
Girls
|
9-13 yrs
|
3 cups
|
51+ yrs
|
3 cups
|
|
|
14-18 yrs
|
3 cups
|
Men
|
19-30 yrs
|
3 cups
|
|
|
Boys
|
9-13 yrs
|
3 cups
|
31-50 yrs
|
3 cups
|
|
|
14-18 yrs
|
3 cups
|
51+ yrs
|
3 cups
|
||
What counts as a cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. When choosing dairy, fat-free and low-fat dairy are good options. The table below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.
| Amount That Counts as a Cup in the Dairy Group | Common Portions and Cup Equivalents | |
|---|---|---|
| Milk | 1 cup milk | |
| 1 half-pint container milk | ||
| ½ cup evaporated milk | ||
| Yogurt | 1 regular container (8 fluid ounces) |
1 small container (6 ounces) = ¾ cup |
| 1 cup yogurt | 1 snack size container (4 ounces) = ½ cup |
|
| Cheese | 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) | 1 slice of hard cheese is equivalent to ½ cup milk |
| ⅓ cup shredded cheese | ||
| 2 ounces processed cheese (American) | 1 slice of processed cheese is equivalent to ⅓ cup milk | |
| ½ cup ricotta cheese | ||
| 2 cups cottage cheese | ½ cup cottage cheese is equivalent to ¼ cup milk | |
| Milk-based desserts | 1 cup pudding made with milk | |
| 1 cup frozen yogurt | ||
| 1 ½ cups ice cream | 1 scoop ice cream is equivalent to ⅓ cup milk | |
| Soymilk (soy beverage) |
1 cup calcium-fortified soymilk | |
| 1 half-pint container calcium-fortified soymilk |
This article was originally published on Choose My Plate: