The Dietary Guidelines For Americans Recommends Dairy Intake Essay

The Dietary Guidelines For Americans Recommends Dairy Intake Essay

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1. As per the ThePlate report on NCP-O, my dairy intake was only 24% that is 0.7 cup equivalent per day, out of the recommended 3.0 cup equivalent per day. That meant I was 76% short on my daily dairy intake.
2. During the 5 day food diary, I consumed 6 servings of dairy about 3.60 cup equivalents all of which were low-fat. I consumed 2 servings of low-fat Greek yogurt (Chobani & Muller) as a mid-morning snack, 2 serving of 2% reduced fat milk to go along with my cereal, and 3 servings of light Laughing cow cream cheese to my lunch sandwiches. All of my dairy intakes came from low-fat products and included no fat-free products.
3. A.) The Dietary Guidelines for Americans recommends dairy intake based on age rather than calorie intake, 2 cup equivalent for children ages 2 -3 years, 2.5 cup equivalent for children ages 4-8years and 3 cup equivalent for adolescents and adults. The dairy group includes low-fat or fat free milk, yogurt, cheese or fortified soy beverages ( great alternative for lactose intolerant individuals) as it contains the same nutritional value as whole fat products but with lesser calories. Other plant based “milks” (almond, rice coconut etc.) are not part of the dairy group because their nutritional value is different from dairy products. Dairy is a main source of calcium in our diet and essential for maintaining good bone health.
4. B.) My intake of dairy during these 5 days has been well below the recommended dietary guideline of 3 cup equivalent per day. I did however meet the recommendation on consuming low-fat dairy products as all of the dairy I consumed were low-fat. Dairy is definitely not part of my daily diet, and I will have to find ways of incorporating it more often.


Protein Group
1. As per the Th...


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...nto my diet, which will also help add more variety to my protein intake.
With oils what I learnt was it is important to remember that many food sources naturally produce oils and you need only about 5 teaspoons per day to meet your dietary intake, so it is necessary to be aware of using excess oil and gaining unnecessary calories. In each of these groups it is recommended to stay away from processed foods that are high in sodium, saturated fats and added sugar and most times have zero nutritional value. My understanding of the dietary guidelines is to add variety to your diet and eat from different subgroups rather than sticking to only one major food group and that food must provide you with a wide variety of nutrients from vitamins and minerals each of which is necessary for carrying out our body’s biochemical processes and should not just give you empty calories.

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