Steps to a Healthier You: Inside the Food Pyramid - Milk

What foods are included in the milk, yogurt, and cheese (milk) group?
All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while 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 commonly eaten choices in the milk, yogurt, and cheese group are:

Tips for making wise choices - Milk

• Include milk as a beverage at meals. Choose fat-free or low-fat milk.
• If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
• If you drink cappuccinos or lattes-ask for them with fat-free (skim) milk.
• Add fat-free or low-fat milk instead of water to oatmeal and hot cereals
• Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
• Have fat-free or low-fat yogurt as a snack.
• Make a dip for fruits or vegetables from yogurt.
• Make fruit-yogurt smoothies in the blender.
• For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
• Top cut-up fruit with flavored yogurt for a quick dessert.
• Top casseroles, soups, stews, or vegetables with shredded low-fat cheese.
• Top a baked potato with fat-free or low-fat yogurt.

Keep it safe to eat

• Avoid raw (unpasteurized) milk or any products made from unpasteurized milk.
• Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers as soon as possible. If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good.
• Separate raw, cooked and ready-to-eat foods.

For those who choose not to consume milk products

• If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of milk is to choose lactose-free alternatives within the milk group, such as cheese, yogurt, or lactose-free milk, or to consume the enzyme lactase before consuming milk products.

• Calcium choices for those who do not consume milk products include:

• Calcium fortified juices, cereals, breads, soy beverages, or rice beverages.
• Canned fish (sardines, salmon with bones) soybeans and other soy products (soy-based beverages, soy yogurt, tempeh), some other dried beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies. Click here for more information about non-dairy calcium sources.

Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health. The Dietary Guidelines describe a healthy diet as one that " Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; " Includes lean meats, poultry, fish, beans, eggs, and nuts; and " Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

United States Department of Agriculture (USDA) - www.mypyramid.gov