Family Living Focus: June is Dairy Month
Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor
Emeritus, University of Minnesota
The 2025-2030 Dietary Guidelines for Americans offer science-based
recommendations to help people build healthy eating patterns and reduce the
risk of chronic disease. Families make decisions about how to nourish
themselves and their children with foods that are affordable, accessible and
easy to incorporate into daily life.
Updated every five years by the U.S. Department of Agriculture and the U.S.
Department of Health and Human Services, the guidelines reflect the latest
nutrition research and highlight the importance of nutrient-dense,
affordable foods at every stage of life.
Dairy foods, including milk, yogurt, and cheese, continue to play a key role
in recommended eating patterns. They provide a unique combination of
nutrients, including complete protein, calcium , vitamin D, potassium,
iodine that work together to support health.
Dairy’s Role in Healthy Dietary Patterns
Nutrition science has evolved to focus on overall dietary patterns and whole
foods, rather than single nutrients in isolation. The Dietary Guidelines
encourage Americans to build balanced eating patterns that include a variety
of nutrient-dense foods.
Dairy foods are a key part of these patterns, providing a unique combination
of nutrients that support bone health, muscle function, and overall
wellness. Importantly, these nutrients are delivered within the dairy
matrix, where the interaction of proteins, fats, and bioactive compounds may
enhance how the body absorbs and utilizes them.
Research shows that including dairy foods as part of a healthy eating
pattern is consistently linked to better heart health, helping manage blood
pressure, and a lower or neutral risk of chronic diseases like type 2
diabetes.
What Counts as Dairy?
Dairy foods include a variety of foods made from milk that retain their
calcium content and other key nutrients.
Milk, yogurt, and cheese at all fat levels, including whole milk, can fit
into healthy, balanced eating patterns.
Recommended Dairy Intake
For most Americans, the Dietary Guidelines recommend about three servings of
dairy per day as part of a healthy eating pattern. This guidance is designed
to help individuals meet daily nutrition needs within a balanced diet that
includes a variety of food groups. This flexibility allows individuals to
choose options that fit their preferences, culture, and health goals.
A serving can look different depending on the type of dairy food you choose.
What counts as a serving of dairy?
* 1 cup milk
* ¾ cup yogurt
* 1½ ounces cheese
* 1 cup cottage cheese
* 1 cup kefir
Dairy needs can vary based on age, sex, and calorie needs. However, most
Americans fall short of recommended intake, making dairy an important food
group to include regularly in meals and snacks.
Dairy Helps Close Nutrients Gaps
Dairy foods are also an affordable way to help meet daily nutrient needs
making them a practical choice for families looking to get the most
nutrition for their budget. The Dietary Guidelines highlight several
nutrients that Americans often don’t get enough of, including:
* Calcium
* Vitamin D
* Potassium
* Fiber
Dairy foods are among the top sources of calcium, vitamin D, and potassium
in the U.S. diet, making them an important part of meeting daily nutrient
needs.
Including dairy foods regularly can help individuals and families close
these nutrient gaps while supporting overall health and nutrition security
Choosing Dairy within Healthy Eating Patterns
The Dietary Guidelines encourage building healthy eating patterns centered
on nutrient-dense foods. Options like whole milk and full-fat dairy foods
may also support satiety and satisfaction, helping people feel full for
longer.
Dairy foods can fit into these patterns in simple, everyday ways:
* Add milk to oatmeal, smoothies, or coffee
* Enjoy yogurt as a snack or part of breakfast
* Use cheese to add flavor and protein to meals
* Cook with milk or yogurt in soups, sauces, and baked dishes
By incorporating dairy foods into meals and snacks throughout the day,
individuals and families can enjoy foods they love while improving overall
diet quality and help close key nutrient gaps. For example, yogurt has been
linked to reduced risk of type 2 diabetes, highlighting the role dairy foods
can play in supporting metabolic health.
Building a Healthy Plate
Incorporating dairy into everyday meals is a simple and affordable way to
get high-quality nutrition. Paired with foods like fruits, vegetables, whole
grains, and proteins, dairy helps create balanced meals that nourish your
body and support overall well-being.
