MythBuster MONDAY: Dairy products taste good, but should not be an essential part of every meal

FALSO! 

Recent news -- Do you remember the good ole' food pyramid?  It has now been revamped and is in the shape of a plate.  The shape may have shifted from a pyramid to plate, but the message remains the same:  dairy is an important part of the daily diet, for adults and children alike.  The USDA (United States Department of Agriculture) released this new model earlier this month.

What foods are included in the dairy group?
All fluid milk products and many foods made from milk are considered part of this food group.  Most Dairy Group Choices should be fat-free or low-fat.  Foods made from milk that retain their calcium content are part of the group. 

What foods are not included in the dairy group?
Foods made from milk that have little to no calcium, such as cream cheese, cream , and butter, are not. 

How much food from the daily group is needed daily?

Daily recommendation
Children		2-3 years old		2 cups
		4-8 years old		2 ½ cups
Girls		9-13 years old		3 cups
		14-18 years old		3 cups
Boys		9-13 years old		3 cups
		14-18 years old		3 cups
Women		19-30 years old		3 cups
		31-50 years old		3 cups
		51+ years old		3 cups
Men		19-30 years old		3 cups
		31-50 years old		3 cups
		51+ years old		3 cups

What counts as a cup?

		Amount that counts as 1 cup in the Dairy Group		Common portions and cup equivalents
Milk [choose fat-free or low-fat milk]		1 cup milk or calcium-fortified soymilk (soy beverage) 1 half-pint container milk or soymilk ½ cup evaporated milk
Yogurt [choose fat-free or low-fat yogurt]		1 regular container (8 fluid ounces)		1 small container (6 ounces) = ¾ cup
		1 cup yogurt		1 snack size container (4 ounces) = ½ cup
Cheese [choose reduced-fat or low-fat yogurt]		1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) 1/3 cup shredded cheese		1 slice of hard cheese is equivalent to ½ cup milk
		2 ounces processed cheese (American) ½ cup ricotta cheese		1 slice of processed cheese is equivalent to 1/3 cup milk
		2 cups cottage cheese		½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts [choose fat-free or low-fat types]		1 cup pudding made with milk 1 cup frozen yogurt
		1 ½ cups ice cream		1 scoop ice cream is equivalent to 1/3 cup milk
Soymilk		1 cup calcium-fortified soymilk

Tips for making wise choices in the dairy group:

• Include milk or calcium-fortified soymilk 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 reduced-fat or low-fat cheese.
• Top a baked potato with fat-free or low-fat yogurt.

Want to learn more about the new model?  Visit "Choose my Plate" for more information.