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NCHPAD - Building Healthy Inclusive Communities

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Dairy


The dairy food group is an important part of a balanced diet because it provides calcium and vitamin D (fortified products), which are needed for bone health, as well as potassium. However, dairy products can be high in saturated fat so it is recommended to choose low-fat (1%) or fat free dairy options.

The daily recommendation for an average adult would be 3 servings of dairy. Here are some examples of what 1 serving of dairy would look like:

  • 1 cup of milk
  • 1 cup of yogurt
  • 1 1/2 ounces or 1 slice of hard cheese (cheddar, Swiss, Parmesan)
  • 1/3 cup shredded cheese
  • 1/2 cup ricotta cheese
  • 2 cups cottage cheese

This might help you determine what 1 1/2 ounces of hard cheese might look like:

Image of three dominos
Image of 3 dominos

 

1½ ounces of natural cheese (1 serving) = 3 dominoes

 

 


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