Dairy Products
Dairy products are truly versatile and take a variety of forms—from foods you can bite into or eat with a spoon and beverages you can sip or slurp. Find out all the reasons to love dairy foods such as milk, cheese, yogurt and whey or maybe even find a new favorite like cream, butter, ice cream and kefir.
Millions of people around the world rely on a variety of dairy products and foods for a delicious, nutritious way to balance their diet. Whether you rely on milk or yogurt for your overnight oats or cheese on your taco, there are countless ways to enjoy dairy items in your everyday life.
What Are Dairy Products?
Dairy products are derived from milk, which has been an important source of nutrition for people for thousands of years. These include products made from milk, such as cheese, yogurt, kefir, ice cream and butter. Cow’s milk can be found around the world, as well as milk from other mammals like sheep and goats, among others.
Dairy products like milk, cheese and yogurt each contain nutrients your body needs. For example, all three contain protein, calcium, and vitamin B12, which help with rebuilding and repairing muscle tissue, building and maintaining strong bones and teeth, and keeping your nervous system healthy, respectively. In addition, the protein, zinc, selenium and vitamins A and D found in every cup of milk help support a healthy immune system.
Milk consists of water, carbohydrate (in the form of lactose, a type of natural sugar), fat (unless non-fat), vitamins, minerals and protein.
Are Eggs A Dairy Product?
No, eggs are not a dairy product. Dairy products are foods or beverages made from the milk of mammals, such as cows, goats, and sheep. Common dairy products include milk, cheese, yogurt, butter, and cream. Eggs, on the other hand, come from birds like chickens, ducks, and quails. Despite being commonly found in the dairy aisle of grocery stores, eggs do not fall under the dairy category.
Nutritional Benefits of Dairy Products
Dairy products are rich in essential nutrients that support overall health and well-being. Here are some of the key benefits:
- Protein: Supports muscle growth and repair.
- Calcium: Essential for strong bones and teeth.
- Vitamin B12: Important for nerve function and red blood cell production.
- Vitamin D: Helps the body absorb calcium and supports bone health.
- Vitamin A: Supports vision, immune function, and skin health.
- Zinc: Important for immune function and wound healing.
- Selenium: Acts as an antioxidant to protect cells from damage.
Including a variety of dairy products in your diet can help ensure you meet your nutritional needs.
Dairy Recommended Daily Intake
The Dietary Guidelines for Americans, or DGA, recommends eating dairy foods every day because of their association with health promotion and disease prevention. The DGA recommends three eating patterns: the Healthy U.S., Healthy Vegetarian and Healthy Mediterranean. The first two include three low-fat or fat-free dairy servings per day while the Healthy Mediterranean includes two to two and a half servings for adults and three servings for those ages 9 to 18.
Types of Dairy Products
There are a wide range of dairy products (and cow's milk products), including hundreds of types of cheese, yogurt and milk and milk products. Check the list of dairy products below and read more about what all your favorite dairy products offer.
Examples of Dairy Foods
- Milk: Available in various forms such as whole, skim, and flavored.
- Cheese: Includes varieties like cheddar, mozzarella, Brie, Gouda, and more.
- Yogurt: Available in plain, Greek, flavored, and drinkable forms.
- Cream: Includes heavy cream, light cream, and sour cream.
- Butter: Available as salted, unsalted, and spreadable.
- Ice Cream: Comes in various flavors and can be made with different types of milk.
- Kefir: A fermented milk drink that is rich in probiotics.
- Whey: A byproduct of cheese-making that is used in protein supplements.
What Constitutes Dairy?
Dairy products are foods and beverages made from milk that contain essential nutrients. Examples of dairy foods include milk, cheese, yogurt, butter, cream, and ice cream. Dairy products such as whey and kefir are also derived from milk and offer unique health benefits, from protein to probiotics.
How to Incorporate Dairy into Your Diet
Here are some tips for including dairy products in your daily meals:
- Breakfast: Add yogurt or milk to your smoothies, or enjoy a bowl of cereal with milk.
- Lunch: Include cheese in your sandwiches or salads for added flavor and nutrition.
- Dinner: Use cream or butter to enhance the taste of your soups and sauces.
- Snacks: Enjoy a piece of cheese or a cup of yogurt as a healthy snack option.
- Desserts: Treat yourself to a scoop of ice cream or a serving of pudding made with milk.
Incorporating dairy into your diet can be both delicious and nutritious.