How Much Dairy Do You Need Each Day?
The amount of dairy you need varies depending on your age, sex, height, weight, and activity level. It may also change if you are pregnant or breastfeeding.
Currently, about 90% of Americans don’t consume enough dairy. Most people could benefit from adding more fat-free or low-fat options, such as milk, yogurt, or cheese. Alternatives like lactose-free milk and fortified soy milk or yogurt also count.
What Counts as One Cup of Dairy?
The following servings are considered equal to 1 cup from the Dairy Group:
1 cup of milk, yogurt, or soy milk
1 ½ ounces of natural cheese
The table below provides examples of specific portions that count as 1 cup in the Dairy Group.
Why is it important to eat or drink dairy?
Consuming dairy products offers important health benefits, especially for building and maintaining strong bones. Foods in the Dairy Group provide essential nutrients your body needs to stay healthy and function properly, including calcium, potassium, vitamin D, and protein.
Health Benefits
Every food and beverage choice counts. Prioritize variety, balance, and nutrition.
Calcium and vitamin D are essential nutrients at every stage of life. Including dairy products rich in these nutrients can help:
Support bone development during childhood and adolescence, when bone mass is forming.
Maintain bone strength and reduce the risk of osteoporosis in adulthood.