Dairy plays a role in a balanced diet, and recommendations for intake are based on providing specific nutrients necessary for overall health. Understanding the exact quantity and what foods count toward that goal can be challenging due to the variety of dairy products available. This article clarifies the current daily intake recommendations and defines what constitutes a single serving of dairy according to official guidance.
Current Daily Dairy Recommendations
The daily recommended intake of dairy, measured in cup equivalents, changes depending on an individual’s age group. For most adults, teenagers, and older children, the standard recommendation is three cup equivalents of dairy per day. This guideline is based on the Healthy U.S.-Style Dietary Pattern, which is a key component of the Dietary Guidelines for Americans.
The greatest need for dairy intake occurs during the years of rapid bone growth. Children between 9 and 18 years old should aim for three cups daily to support bone mass development. Younger children have slightly lower requirements, with those aged 4 to 8 years needing 2.5 cups and those aged 2 to 3 years needing 2 cups.
For adults aged 19 years and older, the recommendation is generally three cups per day. Pregnant and lactating women are advised to follow the same three-cup daily recommendation as other adults and teens, with an emphasis on nutrients like choline and iodine that support the health of the baby. The recommendations are intended to be met primarily through low-fat or fat-free dairy choices.
What Counts as a Serving of Dairy
Meeting the daily recommendation requires understanding the concept of a “cup equivalent,” as not all dairy products are measured in liquid cups. One cup equivalent is standardized to the amount of milk, yogurt, or cheese that contains a similar amount of calcium. This conversion is essential for practical meal planning.
Fluid milk and yogurt are the simplest conversions, with one measuring cup of either counting as one cup equivalent toward the daily goal. Fortified soy milk and soy yogurt are also included in the Dairy Group because their nutritional content is comparable to dairy milk and yogurt.
Hard natural cheeses are more concentrated and have a different measurement. Softer cheeses and other products also have specific conversions.
Dairy Serving Equivalents
- 1.5 ounces of hard cheese (such as cheddar, mozzarella, or Swiss) counts as one cup equivalent.
- One-third of a cup of shredded cheese is considered a single serving.
- Two cups of cottage cheese count as one cup equivalent.
- One cup of frozen yogurt counts as one cup equivalent.
Essential Nutrients Provided by Dairy
Dairy foods are recognized as a distinct food group because they provide a package of nutrients often under-consumed in the American diet. Calcium is the most well-known nutrient in dairy, playing a fundamental role in forming the hard crystals that strengthen bones and teeth. It is also involved in functions like muscle contraction and nerve signaling throughout the body.
Dairy is a source of high-quality protein, which is necessary for building and repairing muscle tissue and supporting immune cells. Many dairy products are also fortified with Vitamin D, which works with calcium to help the body absorb the mineral and maintain strong bones.
Potassium is another important nutrient provided by dairy, functioning as an electrolyte that helps regulate fluid balance and maintain healthy blood pressure. Dairy products also contain phosphorus, which teams up with calcium to support the skeletal structure, and Vitamin B12, which is important for healthy blood and nerve function.