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Created by:Daniel ConnollyDietetic InternMorrison and ChartwellsFood Groups Web Series

DairyThis Weeks Food GroupDairy

All fluid milk and foods made from milk that maintain their calcium count as part of this food group. Most choices should be fat-free or low-fat dairy choices. Calcium-fortified soymilk also counts.

2How much do we need?The amount of Dairy you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.Daily Recommendation*Children2-3 years old2 cups4-8 years old2-1/2 cupsGirls9-13 years old3 cups14-18 years old3 cupsBoys9-13 years old3 cups14-18 years old3 cupsWomen19-30 years old3 cups31-50 years old3 cups51+ years old3 cupsMen19-30 years old3 cups31-50 years old3 cups51+ years old3 cups

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity., beyond normal daily activates. Those who are more physically active may be able to consume more while staying within calorie needs.3Health BenefitsEating a diet rich in fat-free or low-fat Dairy products as part of an overall healthy diet:

May reduce the risk for heart disease, including heart attack and strokeHas been linked to improved bone healthMay reduce the risk of osteoporosisMay help reduce blood pressure

Key NutrientsFat-free or Low-fat Dairy Products are a good source of: CalciumPotassiumVitamin DCalcium is vital in building bones and teeth, as well as maintaining bone mass.Diets high in Potassium help maintain healthy blood pressure.Vitamin D helps maintain the proper levels of calcium and phosphorous in the body, which helps to build and maintain bones.

Visit www.choosemyplate.govorAsk your foodservice director

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