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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:
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Milk*
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
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Cheese*
Hard natural cheeses:
cheddar
mozzarella
Swiss
parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt*
All yogurt
Fat-free
low fat
reduced fat
whole milk yogurt
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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
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