Healing Foods Pyramid™
Dairy is included in the Healing Foods Pyramid™ as part of a balanced, whole foods, plant-based diet. This Food Pyramid emphasizes foods that nourish the body, sustain energy over time, contain healing qualities and essential nutrients, and support a sustainable environment.
What are the recommended servings per day?
- Optional: 1-3 servings per day*
* The Healing Foods Pyramid™ is suitable for vegetarians and vegans in that all of the categories containing animal products are optional for consumption. One of our goals is to shift the typical meat-centered plate to one that is comprised mostly of plant-based foods. Every individual’s needs are unique. While some bodies thrive on a well-balanced vegetarian or vegan diet, others may not. Animal products provide the richest sources of absorbable vitamin B12, iron, and calcium; therefore individuals choosing not to consume animal products need to ensure adequate intake of these essential nutrients. Consult with a registered dietitian/certified nutritionist or knowledgeable health care provider regarding your individual needs.
Why choose low-fat/non-fat dairy products?
- Dairy foods are some of the richest sources of calcium, an important nutrient for bones, teeth and cell function
- They are high in protein, vitamin B12 and other minerals such as selenium, zinc, phosphorus, potassium and magnesium
- Most milk is fortified with vitamin D, which helps the small intestine absorb calcium
- Low-fat and fat-free milk are also typically fortified with vitamin A, which is lost in the removal of milk fat
- Selecting low-fat/non-fat dairy products helps reduce total and saturated fat intake and calories
Why choose fermented/probiotic milk products such as yogurt or kefir?
Probiotic foods contain live bacteria that are normally found in the human intestines. These foods can help re-establish a healthy bacterial balance in the digestive tract that may have been disrupted by poor diet, illness, or medications. Research has shown that the live cultures in yogurt or kefir may provide many benefits, such as:
- Offering a safe and effective means of treating acute infectious diarrhea in children
- Preventing antibiotic-associated diarrhea
- Protecting against tumor formation in the colon
- Improving the digestion of lactose in persons with lactose intolerance, when eaten in small doses over time
- Enhancing gut and systemic immune function by increasing IgA antibody production
- Preventing allergic reactions by reducing hypersensitivity reactions
- Helping to reduce symptoms of inflammatory bowel disease (IBD) such as Crohn’s and ulcerative colitis
- Converting dietary fiber into healthy fats
- Increasing HDL (“good”) cholesterol and decreasing the ratio of LDL (“bad”) to HDL cholesterol with long-term, daily intake of yogurt; this may be due to the fatty acid distribution and the type of fats in the milk rather than the probiotics
Other fermented milk products, such as low-fat/non-fat sour cream, cottage cheese, and other cheeses may have similar benefits.
Selected Food Sources with Serving SizesLow-fat Dairy Sources |
Serving Size |
Fat |
Low-fat kefir |
1 Cup |
< 3 g per serving |
Low-fat/non-fat yogurt |
1 Cup |
|
Low-fat/non-fat frozen yogurt |
1 Cup |
|
Low-fat/non-fat cottage cheese |
½ Cup |
|
Low-fat/non-fat cream cheese |
1 Tbsp |
|
Low-fat/non-fat sour cream |
2 Tbsp |
|
Part-skim ricotta cheese |
1 oz (1/8 Cup) |
|
Part-skim mozzarella |
1 oz |
|
Skim milk (non-fat), 1/2%, or 1% |
1 Cup |
Specific Considerations
Choosing low-fat/non-fat dairy products
- Low-fat dairy products have less than 3 grams of total fat per serving
- Check expiration date on containers
- Choose dairy products labeled "antibiotic-free", "hormone-free" or "organic" to minimize consumption of antibiotic residues and other toxins
- Buy low-fat milk products in opaque packaging such as cartons or white plastic jugs to avoid vitamin degradation
- Avoid pre-packaged cheeses. They often contain trans-fats/hydrogenated oils and preservatives to increase shelf life.
Full-fat cheese
Although full-fat cheese is high in total fat and saturated fat, small amounts of natural, minimally processed cheese can be an important dietary component. The Mediterranean diet, known for its health benefits, includes small amounts of cheese daily. Full-fat cheese should be consumed in small portions.
Examples of Full-fat Cheeses
Up to 1 serving per day Serving size 1-2 oz |
|
| Soft | Brie, Mascarpone, Goat |
| Semi-hard | Blue, Feta |
| Hard | Cheddar, Swiss |
| Very hard | Parmesan, Romano |
Lactose Intolerance
Many people are lactose intolerant, meaning that they lack the enzyme lactase that breaks down the natural sugar (lactose) found in dairy products. Around the world prevalence of lactose intolerance varies; approximately 90% of Asians, 70% of African and Native Americans and 50% of Hispanics are lactose intolerant, versus only about 15% of people of Northern European descent.
Lactose intolerance can cause bloating, gas, and stomach aches after intake of dairy products. Symptoms may be avoided by choosing fermented dairy products such as yogurt or lactose-free milk, or avoiding dairy products all together.
Casein Sensitivity
The milk protein casein, found in dairy products, stimulates the production of mucus in some people and can potentially aggravate conditions like asthma, bronchitis or sinusitis. Some studies suggest that casein may also irritate the immune system, which should be considered by people who have “overactive immune systems” – often manifested by chronic allergies, lupus, rheumatoid arthritis and other auto-immune disorders.
Infants
Cow’s milk is not the best choice for infants because it is high in saturated fat, protein, and casein, which infants cannot properly digest. Most infant formulas are altered to be easier for the infant digestive system. Check with your health care provider if you have questions but remember, in many cases- breast milk is the best milk!
Consider Organic
Many organic dairy products are commercially available. Organic low-fat dairy is free of antibiotic and hormone residues, which can be potentially harmful to health.
Know Your Limits for Fat
Ideas for Your Dairy ConsumptionDairy products can be a significant source of fat in the diet. We recommend primarily low-fat dairy products in moderation as a healthy part of a balanced diet.
- While low-fat and non-fat dairy products are made using 1%, ½%, or non-fat milk instead of using whole milk or cream, artificial ingredients may be added to enhance color, shelf-life, and texture. Read labels and avoid products if the ingredients are chemicals or names too long to pronounce.
- Freeze yogurt for a frozen dessert. Research shows that probiotic bacteria can survive the freezing process, so freezing yogurt will not diminish its health benefits.
- Plain yogurt, mixed with fresh fruit, makes a quick and easy snack. Since plain yogurt has no added sugars, choosing it reduces your sugar and calorie intake. Additionally, you get added fiber and antioxidants from the fresh fruit!
- Use cottage cheese as a dip for raw vegetables and whole grain pretzels or pita chips
- Full-fat cheese has big flavor (and lots of fat). An ounce or two can be a satisfying treat.
- Be careful of eating too much full-fat cheese. Try asking for light cheese on pizza, sandwiches, and salad - or skipping it all together.
- Use low-fat or fat-free milk in your coffee or tea
- Halve the amount of cheese in recipes and try replacing it with tofu; for example, ricotta in lasagna, feta in spinach pie, and cream cheese in cheesecake.
- Buy Local – A local cheese shop may be a good source of organic, high-quality cheese made by local farmers or imported from reputable creameries (see the Eat Wild and the Eat Well Guides to find local sources of dairy products).
Resources
Added Hormones in Meat and Dairy – Do They Affect Health and If So, How?
Barrett, Amanda
Somerset Medical Center – Healthy Living – Food and Nutrition
www.somersetmedicalcenter.com
Accessed May 28, 2009
Calcium & Milk – What’s Best For Your Bones?
Harvard School of Public Health
www.hsph.harvard.edu/nutritionsource
Accessed May 28, 2009
Cheese, Feta maybe we don’t need these?
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 28, 2009
Cheese, mozzarella, part skim milk, low moisture
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 28, 2009
Dairy
Meatless Monday
www.meatlessmonday.com
Accessed May 28, 2009
A Food Labeling Guide – Appendix A
Center for Food Safety and Applied Nutrition
U. S. Food and Drug Administration
www.cfsan.fda.gov
Accessed May 28, 2009
Milk, lowfat, fluid, 1% milkfat, with added vitamin A
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 28, 2009
A Primer on Fats and Oils
American Dietetic Association
www.eatright.org
Accessed May 28, 2009
Prebiotics and Probiotics: What Are They and Why Should I Eat Them?
Dixon, Suzanne
U of M Comprehensive Cancer Center
www.cancer.med.umich.edu
Accessed May 28, 2009
Dietary Supplement Fact Sheet: Vitamin B12
National Institutes of Health
Office of Dietary Supplements
http://ods.od.nih.gov/factsheets/vitaminb12.asp#h4
Accessed May 28, 2009
Yogurt, fruit, low fat, 10 grams protein per 8 ounce
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed May 28, 2009
Original Research and Review Articles
Adolfsson O, et al. Yogurt and gut function. American Journal of Clinical Nutrition. 2004;80:245-256.
Chen C, et al. Kefir extracts suppress in vitro proliferation of estrogen-dependent human breast cancer cells but not normal mammary epithelial cells. Journal of Medicinal Food. 2007; 10 (3): 416-422.
De Vrese M, et al. Probiotics – compensation for lactase insufficiency. American Journal of Clinical Nutrition. 2001; 73(suppl): 421s-429s.
Hekmat S, et al. Survival of lactobacillus acidophilus and bifidobacterium bifidum in ice cream for use as a probiotic food. Journal of Dairy Science. 1992;75:1415-1422.
Kissling G, et al. Long-term consumption of fermented dairy products over 6 months increases HDL cholesterol. European Journal of Clinical Nutrition. 2002;56:843-849.
Lanou, A. Should dairy be recommended as a part of a healthy vegetarian diet? American Journal of Clinical Nutrition. 2009; 89 (suppl): 1638s-42s.
Melnik, B. Milk – The promoter of chronic Western diseases. Medical Hypothesis. 2009; 72: 631-639.
Saffert A, et al. Effect of package light transmittance on the vitamin content of pasteurized whole milk. Packaging Technology. 2006; 19: 211-218.
Senok AC, et al. Probiotics: facts and myths. Clinical Microbiology and Infection. 2005;11:958-966.
Tabbers MM, et al. Effect of the consumption of a fermented dairy product containing Bifidobacterium lactis BN-173 010 on constipation in childhood: a multicentre randomized controlled trial. BMC Pediatrics. 2009; 9:22 doi: 10.1186/1471-2431/9/22.
Teegarden D. The influence of dairy product consumption on body composition. Journal of Nutrition. 2005;135:2749-2752.
Tigges, B. Infant formulas: practical answers for common questions. The Nurse Practitioner. 1997; 22 (8): 72-87.
The Healing Foods Pyramid™ was created by the nutrition education team at the University of Michigan Integrative Medicine, Department of Family Medicine in 2005 and updated in 2009.
© copyright 2010 Regents of the University of Michigan - University of Michigan Integrative Medicine
Monica Myklebust, M.D. and Jenna Wunder, M.P.H., R.D. For questions and licensing information please call 734-998-7874 or email umim-hfp@umich.edu.
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