Milk, Yogurt, and Cheese: The Food Pyramid

One of the main food groups in the new food pyramid is milk, yogurt, and cheese.

All liquid milk products and many foods made from milk that retain their calcium content are considered part of this food group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Some common choices in the milk, yogurt, and cheese group are:

Choose fat-free or low-fat milk, yogurt, and cheese.

Sweetened milk products (flavored milk, yogurt, drinkable yogurt, desserts) have added sugars and extra calories.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and drinks such as soy beverages or orange juice are other sources of calcium but may not provide other necessary nutrients.

How much do I need from the milk group?

The amount of food from the milk group you need to eat depends on age. Recommended daily amounts are shown below.

What counts as 1 cup in the milk group?

In general, 1 cup of milk or yogurt, 1 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

For a list of specific food amounts that count as 1 cup in the milk group, click here.

What Milk, Yogurt, and Cheese Can Do for You

People who have a diet rich in milk, yogurt, and cheese can reduce the risk of low bone mass throughout the life cycle and help prevent osteoporosis. Foods in the milk group provide vital vitamins and minerals, including calcium, potassium, vitamin D, and protein. Calcium-fortified foods and drinks such as soy beverages or orange juice also contain calcium but may not provide other necessary nutrients.

For more information on the health benefits of the milk group, including how these nutrients can make you healthier, click here.

Tips to Help You Get More Milk

Not many of us sit around drinking milk with dinner anymore. But a few simple tricks can help you enjoy nutrient-packed, milk and other dairy foods from day to day.

For tips on getting more milk and what to do if you can't or don't want to drink milk, click here.

Published April 2005.
Medically updated September 2006.

SOURCE: United States Department of Agriculture.