– Milk Group
The blue part of MyPyramid informs you about Milk products.
Image: U.S Department of Agriculture
MyPyramid recommends that your milk products should be low-fat or fat-free. If you don’t or can’t consume milk products, you should choose lactose-free products or other calcium sources.
What’s a part of the milk group?
Milk, yogurt, and cheese are all part of the milk group. All food products that are made from milk that also retain their calcium content are part of the group. Food products that are made from milk, but have little to no calcium, are not a part of the milk group, such as cream cheese, cream, and butter.
Examples of products that are a part of the milk group:
- All fluid milk: fat-free (skim), low fat (1%), reduced fat (2%), whole milk
- Flavored milks: chocolate, strawberry
- Lactose reduced milks, lactose free milks
- Milk-based desserts: puddings made with milk, ice milk, frozen yogurt, ice cream
- Hard natural cheeses: cheddar, mozzarella, Swiss, parmesan
- Soft cheeses: ricotta, cottage cheese
- Processed cheeses: American
- All Yogurt: fat-free, low fat, reduced fat, whole milk yogurt
What counts as a cup in the milk group?
An adult needs about 3 cups or the equivalent of milk products per day from the Milk Group.
- 1 cup from the milk group = 1 cup of milk or yogurt or
- 1 cup from the milk group = 1 ½ ounces of natural cheese or
- 1 cup from the milk group = 2 ounces of processed cheese
Tips on healthy choices
If you usually drink whole milk, switch gradually towards fat-free milk (skim). Instead of water in your hot cereals or oatmeal, choose fat-free or low-fat milk. When it’s time for a snack, try fat-free or low-fat yogurt. Use yogurt to make dip for fruits or vegetables.
Health benefits
Foods from the milk group provide you with vital nutrients such as calcium, potassium, vitamin D. A diet rich in milk products can reduce the risk of low bone mass throughout the life cycle. You can improve your bone mass if your diet provides you with 3 cups or the equivalent of milk products per day.
MyPyramid Recommendations
The amount you need from the Milk Group depends on age. An adult needs about 3 cups or the equivalent from the Milk Group, according to MyPyramid. Choose low-fat or fat-free milk products. If you don’t or can’t consume milk products, choose lactose-free products or other calcium sources.
MyPyramid Print Materials
- What’s in the Milk Group?
- How much is needed?
- What counts as a cup?
- Health benefits and nutrients
- Tips for making wise choices
Click here and learn more about MyPyramid.
Source: U.S. Department of Agriculture, MyPyramid