Dairy

While dairy foods contain important nutrients, the can also be high in saturated fat, sugar, and cholesterol. To get the most out of your dairy, pick low-fat or fat-free dairy options such as skim or 1% milk, fat-free yogurt, and low-fat cheese. These foods will give you the nutrients you need without the additional fat and calories.

Dairy is represented by the blue circle next to MyPlate. The dairy group includes food such as milk, cheese, yogurt, and calcium-fortified soymilk. All of these foods are good sources of calcium. Foods made from milk that contain little to no calcium, such as cream cheese, cream, and butter, are not part of the dairy group. 

The Dietary Guidelines for Americans recommend three servings of dairy a day for adults, or one serving of dairy per meal. Most Americans however, do not consume enough dairy after age 43. Dairy is an essential part of a healthy lifestyle because it plays a key role in bone health. A diet low in dairy can lead to poor bone growth and strength.