You have clicked on Dairy Foods, found in level 3 of the Pyramid
Dairy foods, which include milk, yogurt and cheese, are important to many of us because
they can provide much needed calcium in our diet. For many of us, however, dairy
products come loaded with calories, from fat, and from the sugar and protein naturally found in milk. When we choose ice cream or other frozen dairy products, we increase
even more the amount of sugar, and often fat, in our diet. Fortunately, non-fat
and low fat alternatives are abundantly available, and we should consider those options
when making our dairy selections. Without vitamin D fortified milk, many of us in
Puget Sound would have vitamin D deficiencies. Do note that not all dairy products
are vitamin D fortified, Check the labels.
We should have no more than 2 -3 servings of dairy foods daily.
Quantity for 1 serving:
1 cup liquid milk, yogurt or pudding
1 1/2 cup ice cream
2 cups cottage cheese
1 1/2 oz cheese (e.g. cheddar)
In addition to being a superb calcium source, dairy products also provide the following:
protein
zinc
riboflavin
B6
In addtion, most milk is fortified with vitamin A and vitamin D
Some Diary choice cautions:
Many dairy products are high in calories
Many dairy products are high in fat, and its mostly saturated fat
Some people are sensitive to the lactose sugar in milk, and should not consume large
quantities
Just in case:
You can get a lot of calcium plus a whole lot of fat and calories in one bite of
a fine cheddar!
You can get a whole lot of calcium in a 90 calorie, 8 ounce glass of non-fat milk
You can get the same calcium and 1300 calories and lots of fat in 1-1/2 cups of
gourmet ice cream. (Taste is not a factor here).
You have clicked on Dairy Foods, found in level 3 of the Pyramid