Dairy foods, an excellent source of several nutrients, come from the milk of cows, goats or buffaloes. Dairy foods, often considered "functional foods," often provide benefits beyond each food's essential nutritional makeup. According to the Dietary Guidelines for Americans, you should consume at least 3 cups of fat-free or low-fat milk or milk products daily.
Types of Dairy Foods
Typical dairy foods include milk, cheese, whey products, butter, cream products such as sour cream, whipped cream, cream cheese, half and half and cultured cream, buttermilk, yogurt and kefir. All of these products provide calcium, potassium, protein and riboflavin, and in smaller amounts, phosphorus, thiamin and vitamins B-6 and B-12.
Fat Content
Whole milk contains 3.5 percent of saturated fat by weight, while skim milk essentially has no fat. Two percent milk contains 2 percent fat, giving it more flavor than skim or nonfat milk. Nonfat dairy foods such as nonfat yogurt and cottage cheese are often devoid of fat-soluble vitamins, but they still contain all of the water-soluble vitamins contained in whole milk.
Milk Products
Dried milk is whole milk, with the water removed. Dried milk retains all of whole milk's nutritional value, yet in a more concentrated form. Similarly, nonfat dry milk begins as skim milk, so this form will be lacking in all of the fat-soluble vitamins found in whole milk. Fortified milk, usually a nonfat or low-fat product, has the fat-soluble vitamins added back. Acidophilus milk, fortified with acidophilus cultures, supports digestive health. Kefir is essentially liquid yogurt. Evaporated milk contains half the water of liquid whole milk. All of these products have varying degrees of nutritional value.
My Pyramid
Milk, and foods made from milk are included in the basic food groups as outlined by the U.S. Department of Agriculture's My Pyramid. Only those foods that retain milk's natural calcium content are included in this group; foods such as cream and butter, are not. Milk and milk products are rich in calcium, potassium and vitamin D. Calcium supports the growth and maintenance of bone and teeth. Potassium supports heart health and blood pressure. Vitamin D supports the assimilation of calcium and phosphorus.
Member Comments