Dairy products are a staple in many diets around the world. From milk and cheese to yogurt and butter, there are numerous types of dairy products available on the market. However, with so many options, it can be difficult to know which dairy products to choose and which to avoid. In this article, we’ll explore the different types of dairy products, discuss how much dairy to consume per day, and provide a list of dairy products to avoid.
What is called dairy?
Dairy refers to any product that comes from the milk of an animal, such as cows, goats, or sheep. This includes milk, cheese, yogurt, butter, and ice cream, among other products. However, not all products made from animal milk are considered dairy. For example, products made from coconut or almond milk are not classified as dairy because they do not come from an animal.
Which foods are dairy?
The following foods are considered to be dairy products:
- Milk (from cows, goats, sheep, etc.)
- Cheese (cheddar, mozzarella, feta, etc.)
- Yogurt (plain, flavored, Greek, etc.)
- Butter
- Sour cream
- Cream cheese
- Ice cream
- Cottage cheese
- Whey protein powder
- Ricotta cheese
It’s important to note that not all dairy products are created equal. Some are healthier than others and some should be consumed in moderation.
What are 10 examples of dairy?
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Milk: Milk is a liquid dairy product that is packed with nutrients like calcium, vitamin D, and protein. It’s commonly consumed as a beverage, used in recipes, and used to make other dairy products like cheese and yogurt.
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Cheese: Cheese is a dairy product that comes in many different types and varieties. Cheddar, mozzarella, and feta are just a few examples.
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Yogurt: Yogurt is a semi-solid dairy product that is often eaten as a snack or used in recipes. Greek yogurt, which is thicker and higher in protein, has become particularly popular in recent years.
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Butter: Butter is a dairy product that is used as a spread and in cooking and baking.
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Cream cheese: Cream cheese is a spreadable dairy product that is often used as a topping for bagels or used in recipes.
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Sour cream: Sour cream is a creamy dairy product that is often used as a topping for baked potatoes and tacos.
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Ice cream: Ice cream is a frozen dairy product that comes in many different flavors.
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Cottage cheese: Cottage cheese is a dairy product that is often used as a high-protein snack.
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Milk powder: Milk powder is a dry dairy product that is often used in baking and cooking.
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Ricotta cheese: Ricotta cheese is a soft, creamy cheese that is often used in Italian cuisine.
Top 10 dairy products
- Milk
- Cheese
- Yogurt
- Butter
- Cream cheese
- Sour cream
- Ice cream
- Cottage cheese
- Whey protein powder
- Ricotta cheese
15 dairy products to avoid
- Cream
- Cheese spreads and dips
- Coffee creamer
- Chocolate milk
- Whipped cream
- Sherbet
- Sour cream-based dips
- Evaporated milk
- Ice cream bars
- Processed cheese slices
- Pudding
- Non-dairy creamers
- Cream liqueurs
- Yogurt with added sugar
- Condensed milk
These dairy products are often high in saturated fat, added sugar, and calories and should be consumed in moderation or avoided altogether.
How much dairy per day?
The amount of dairy you should consume per day depends on your age, sex, and activity level. The following are the recommended daily amounts of dairy for different age groups:
- Children aged 2-3: 2 cups
- Children aged 4-8: 2½ cups
- Children aged 9-18: 3 cups
- Adults aged 19-50: 3 cups
- Adults aged 51 and above: 3½ cups
One cup of dairy is equal to one cup of milk, one cup of yogurt, or one and a half ounces of cheese.
Conclusion
Dairy products are a rich source of nutrients like calcium, vitamin D, and protein. However, not all dairy products are created equal, and some should be consumed in moderation. By understanding what dairy products are, which are the healthiest, and how much you should consume per day, you can make informed decisions about what to include in your diet.