Dairy Products & Foods
Dairy products are truly versatile and take a variety of forms—from foods you can bite into or eat with a spoon and beverages you can sip or slurp. Find out all the reasons to love dairy foods such as milk, cheese, yogurt and whey or maybe even find a new favorite like cream, butter, ice cream and kefir.
People around the world enjoy a variety of dairy products and foods for delicious, nutritious ways to balance their diets. Whether you rely on milk or yogurt for your overnight oats or cheese for your taco, there are countless ways to benefit from dairy in everyday life.
What Is Dairy?
Dairy refers to the category of foods and beverages derived from the milk of mammals, most commonly cows, but also including goats and sheep. It encompasses both the raw milk itself and the wide range of products made from it.
Dairy plays a key role in dietary guidelines around the world. In the U.S., the USDA includes it as one of the five main food groups in its MyPlate recommendations, highlighting dairy’s contribution to overall dietary quality and nutrient density.
What Are Dairy Products?
Dairy products are derived from milk, which has been an important source of nutrition for people for thousands of years. These products include cheese, butter and yogurt.
Milk consists of water, carbohydrate (in the form of lactose, a type of natural sugar), fat (unless non-fat), vitamins, minerals and protein.
Nutritional Benefits of Dairy Products
Dairy products contain essential nutrients to support overall health and well-being. For example, milk, cheese and yogurt contain protein, calcium and vitamin B12, which help rebuild and repair muscle tissue, build and maintain strong bones and teeth, and keep your nervous system healthy, respectively. In addition, the protein, zinc, selenium and vitamins A and D found in every cup of milk help support a healthy immune system.
Here are some of the key benefits:
- Protein: Supports muscle growth and repair
- Calcium: Essential for strong bones and teeth
- Vitamin B12: Important for nerve function and red blood cell production
- Vitamin D: Helps the body absorb calcium and supports bone health
- Vitamin A: Supports vision, immune function, and skin health
- Zinc: Important for immune function and healing wounds
- Selenium: Acts as an antioxidant to protect cells from damage
Including a variety of dairy products in your diet can help ensure you meet your nutritional needs.
How Much Dairy Is Recommended Daily
The Dietary Guidelines for Americans, or DGA, recommends eating dairy foods every day because of their association with health promotion and disease prevention. The DGA recommends three eating patterns: The Healthy U.S., Healthy Vegetarian and Healthy Mediterranean. Each includes a recommended dairy per day amount—Tthe first two include three low-fat or fat-free dairy servings per day, while the Healthy Mediterranean includes two- to two-and-a-half servings for adults and three servings for those ages 9 to 18 years old.
Types of Dairy Products
There are a wide range of dairy products, including numerous types of cheese, yogurt and milk and milk products. Check the list of dairy products below and read more about what all your favorite dairy products offer.
Dairy Products List Examples
- Milk: Available in various forms such as whole, skim, and flavored
- Cheese: Includes varieties like cheddar, mozzarella, Brie, Gouda, and more
- Yogurt: Available in plain, Greek, flavored, and drinkable forms
- Cream: Includes heavy cream, light cream, and sour cream
- Butter: Available as salted, unsalted, and spreadable
- Ice Cream: Comes in various flavors and is a creamy, frozen treat
- Kefir: A fermented milk drink that can contain live and active cultures
- Whey: A byproduct of cheese-making that is also used in protein supplements
Are Eggs A Dairy Product?
No, eggs are not a dairy product. Eggs come from birds like chickens, ducks, and quails, while dairy products are made from the milk of mammals. Despite being commonly found in the dairy aisle of grocery stores, eggs do not fall under the dairy category.
How to Incorporate Dairy Foods into Your Diet
Here are tips for including dairy products in your daily meals:
- Breakfast: Add yogurt or kefir to your smoothies, or enjoy a bowl of cereal with milk.
- Lunch: Include cheese in your sandwiches or salads for added flavor and nutrition.
- Dinner: Use cream or butter to enhance the taste of your soups and sauces.
- Snacks: Enjoy a piece of cheese or a cup of yogurt.
- Desserts: Treat yourself to a scoop of ice cream or a serving of pudding made with milk.
Incorporating dairy into your diet can be both delicious and nutritious.