benefits of dairy

Dariy products are a key component of a healthy diet provide long-term benefits like contributing to brain development, strong bones and teeth, disease prevention, strong muscles, and weight management. Dietary guidelines encourage us to strive for three servings of milk or dairy products each day to meet our body's needs for calcium and other essential nutrients. Follow the MyPlate guidelines to know what's right for each member of your family.

H-E-B Dietitan, Rita, gives you the scoop on how to read the nutrition labels on select dariy products to ensure you are meeting your dietary needs. Watch the video to learn more about calcium and protein consumption from dairy products.

Whole Milk: Contains 3.5% fat by weight, the same amount as when it leaves the cow. Adding Vitamin D enhances the absorption of calcium.

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2% or 1% (reduced-fat or low-fat): Has the same amount of nutrients as whole milk—just fewer calories and less fat.

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Fat Free (non-fat or skim): Offers the fewest calories but the same nutrient content as whole milk.

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Lactose-Free: If you’re lactose-intolerant, try lactose-free milk—real milk without the lactose. The taste is a bit sweeter and still provides the same levels of calcium, potassium, Vitamin D, and more.

Greek Yogurt vs. Regular Yogurt: Greek yogurt is strained and filtered to remove the whey so it has a thicker consistency than regular yogurt. It has higher protein and lower carbohydrate content than regular yogurt, as well as less sugar, making it more appealing to those with diabetes or those aiming to increase their protein intake. Look for low-fat or non-fat types.

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Health Benefits: Can help to lower hypertension, maintain healthy skin, aid in digestion, and boost your immune system.

Nutrient Rich: It takes 10 pounds of milk to make one pound of whole-milk cheese, making cheese a very nutrient-rich food.

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Uber-nutritional: Contains essential nutrients important for good health, including calcium, phosphorus, protein, Vitamin A, and zinc.