Dairy

Dairy products can add flavor to our plates and nutrients to our bodies. Dairy products include:

• Milk
• Cheese
• Yogurt

Dairy products can be the cheesy, creamy, and buttery parts of food we love and add rich flavors to our favorite dishes. Milk can be a delicious, nourishing addition to coffee, cereal, or used to make these Oatmeal Peanut Butter Bars. Cheese can be put on lots of foods, and when paired with pasta usually brings a smile to people of all ages. Try creating this Sweet and Spicy Cheese Dip for an afternoon snack or this Winter Squash Mac and Cheese that your family might love. Yogurt is universal and can be found in many meals. It can be used in this Avocado Chiltepin Dressing or used in curry for dinner. Butter can be used to saute vegetables in a stir fry or baked into a cake for a celebration. Many dairy products are an important part of traditions and meals that make people smile and feel good.

Dairy products are nutritious and do more than just make us feel good– they are good for our bodies, too. There are many vitamins and minerals in dairy products like calcium, potassium, vitamin D, and protein. Because of the vitamins and minerals in them, dairy products like milk, cheese, and yogurt can help to

• build strong bones
• prevent bone loss as we age
• support our immune system

General Recommendations for Dairy Intake for Infants and Children: 

• Infants less than 12 months old only need breastmilk or iron-fortified infant formula,
• Children 12-24 months typically drink whole milk, and
• Children older than 2 years can drink any kind of milk.

While dairy can be enjoyed by many, there are also many families who do not eat dairy products for a variety of reasons.

If dairy doesn’t make you feel good or work in your lifestyle, there are other options to get the calcium you need. Calcium can also be found in leafy green vegetables like collard greens and spinach. Vitamin D can also be found in tofu and egg yolks. Potassium can also be found in bananas, broccoli, and fish. Protein can be found in many animal products as well as beans. Dairy products are nutritious, and so are many other foods, too. When it comes to alternative milk options, look for packages that say “calcium fortified” like soy milk to get some of the same nutrients found in dairy milk. 

Overall, dairy products and alternatives to dairy can be a great part of a snack, meal, and gathering with friends and family.