Dairy
Which foods count?
What are the key nutrients?
- Fluid milk, yogurt, cheese, lactose-free milk, fortified soymilk
What are the key nutrients?
- Calcium: an important mineral for maintaining strong teeth and bones; also important for muscle and nerve function.
- Vitamin D: enhances calcium absorption and helps to maintain bone mass
- Potassium: an important electrolyte for cellular function; helps maintain a healthy blood pressure.
What are some healthy beverage alternatives?
For a comparison of milk and milk alternatives, click here.
- Water: use the "color check" to make sure you stay hydrated; add fruit, herbs, or non-caloric sweeteners to mix it up.
- Fruit or vegetable juice: look for 100% juice with no sugar added; remember that most juice is not low-calorie.
- Brewed coffee or tea: limit sweeteners and additives; use caffeinated drinks in moderation.
For a comparison of milk and milk alternatives, click here.
Reference:
- Dairy. United States Department of Agriculture website. http://www.choosemyplate.gov/food-groups/dairy.html
Images in header used under Creative Commons license, from left to right:
Milk: https://flic.kr/p/cztt7
Cheese: https://flic.kr/p/4akRgc
Cottage cheese: https://flic.kr/p/7imDtf
Cheese wedges: https://flic.kr/p/85qctm
Yogurt: https://flic.kr/p/i2GVBw
Portion size photo: http://foodandhealth.com/3-portion-control-tips/
Milk: https://flic.kr/p/cztt7
Cheese: https://flic.kr/p/4akRgc
Cottage cheese: https://flic.kr/p/7imDtf
Cheese wedges: https://flic.kr/p/85qctm
Yogurt: https://flic.kr/p/i2GVBw
Portion size photo: http://foodandhealth.com/3-portion-control-tips/