The 2025–2030 Dietary Guidelines for Americans offer science-based recommendations to help people build healthy eating patterns and reduce the risk of chronic disease. Families make decisions about how to nourish themselves and their children with foods that are affordable, accessible and easy to incorporate into daily life.
Updated every five years by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the guidelines reflect the latest nutrition research and highlight the importance of nutrient-dense, affordable foods at every stage of life.
Dairy foods, including milk, yogurt, and cheese, continue to play a key role in recommended eating patterns. They provide a unique combination of nutrients, including complete protein, calcium , vitamin D, potassium, iodine that work together to support health.
Dairy’s Role in Healthy Dietary Patterns
Nutrition science has evolved to focus on overall dietary patterns and whole foods, rather than single nutrients in isolation. The Dietary Guidelines encourage Americans to build balanced eating patterns that include a variety of nutrient-dense foods.
Dairy foods are a key part of these patterns, providing a unique combination of nutrients that support bone health, muscle function, and overall wellness. Importantly, these nutrients are delivered within the dairy matrix, where the interaction of proteins, fats, and bioactive compounds may enhance how the body absorbs and utilizes them.
Research shows that including dairy foods as part of a healthy eating pattern is consistently linked to better heart health, helping manage blood pressure, and a lower or neutral risk of chronic diseases like type 2 diabetes.
What Counts as Dairy?
Dairy foods include a variety of foods made from milk that retain their calcium content and other key nutrients.
Milks, yogurt, and cheese at all fat levels, including whole milk, can fit into healthy, balanced eating patterns.
| Milk |
|---|
| Whole Milk |
| 2% (reduced-fat) milk |
| 1% (low-fat) milk |
| Fat free (skim) milk |
| Lactose-free milk |
| Ultra-filtered/High-protein milk |
|
| Shelf-stable milk (UHT) |
| Yogurt |
|---|
| Regular yogurt |
| Greek yogurt |
| Drinkable yogurt |
| Lactose-free yogurt |
| Cheese |
|---|
| Natural cheeses (cheddar, mozzarella, swiss, etc.) |
| Shredded or sliced cheese |
| String cheese |
| Ricotta cheese |
| Cottage cheese |
Recommended Dairy Intake
For most Americans, the Dietary Guidelines recommend about three servings of dairy per day as part of a healthy eating pattern. This guidance is designed to help individuals meet daily nutrition needs within a balanced diet that includes a variety of food groups. This flexibility allows individuals to choose options that fit their preferences, culture, and health goals.
A serving can look different depending on the type of dairy food you choose.
What counts as a serving of dairy?
- 1 cup milk
- ¾ cup yogurt
- 1½ ounces cheese
- 1 cup cottage cheese
- 1 cup kefir
Dairy needs can vary based on age, sex, and calorie needs. However, most Americans fall short of recommended intake, making dairy an important food group to include regularly in meals and snacks.
Dairy Helps Close Nutrients Gaps
Dairy foods are also an affordable way to help meet daily nutrient needs making them a practical choice for families looking to get the most nutrition for their budget. The Dietary Guidelines highlight several nutrients that Americans often don’t get enough of, including:
- Calcium
- Vitamin D
- Potassium
- Fiber
Dairy foods are among the top sources of calcium, vitamin D, and potassium in the U.S. diet, making them an important part of meeting daily nutrient needs.
Including dairy foods regularly can help individuals and families close these nutrient gaps while supporting overall health and nutrition security
Choosing Dairy Within Healthy Eating Patterns
The Dietary Guidelines encourage building healthy eating patterns centered on nutrient-dense foods. Options like whole milk and full-fat dairy foods may also support satiety and satisfaction, helping people feel full for longer. Dairy foods can fit into these patterns in simple, everyday ways:
- Add milk to oatmeal, smoothies, or coffee
- Enjoy yogurt as a snack or part of breakfast
- Use cheese to add flavor and protein to meals
- Cook with milk or yogurt in soups, sauces, and baked dishes
By incorporating dairy foods into meals and snacks throughout the day, individuals and families can enjoy foods they love while improving overall diet quality and help close key nutrient gaps. For example, yogurt has been linked to reduced risk of type 2 diabetes, highlighting the role dairy foods can play in supporting metabolic health.
Building a Healthy Plate
Incorporating dairy into everyday meals is a simple and affordable way to get high-quality nutrition. Paired with foods like fruits, vegetables, whole grains, and proteins, dairy helps create balanced meals that nourish your body and support overall well-being.