Calcium and vitamin D are important nutrients at any age. Eating or drinking dairy products that have these nutrients help to:. Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are a part of the Dairy Group.

This is because their nutrition content is like dairy milk and yogurt. But, they are not a part of the Dairy Group because their nutrition content is not like dairy milk and fortified soy milk.

There are calcium choices for those who do not eat or drink dairy products. However, these are not part of the Dairy Group. For more information, see the Dietary Guidelines for Americans, Food Sources of Calcium. Do you want to know more about the foods in the Dairy Group?

What does a cup of dairy look like? Check out the Food Group Gallery! This is also a great resource if you're trying to move to fat-free or low-fat dairy. It will also help if you want to try something new.

Soy milk, lactose-free milks, queso blanco they are waiting for you in the Food Group Gallery. Find savings in your area and discover new ways to prepare budget-friendly foods.

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. The site is secure. Move to low-fat or fat-free dairy milk or yogurt or lactose-free dairy or fortified soy versions.

What foods are included in the Dairy Group? How much dairy do you need? Nutrients and health benefits Learn more. Non-dairy sources of calcium Learn more. Move to Low-Fat or Fat-Free Dairy tip sheet Learn more.

How much food from the Dairy Group is needed daily? What counts as a cup in the Dairy Group? In general, the following counts as 1 cup from the Dairy Group: 1 cup of milk, yogurt, or soy milk 1 ½ ounces of natural cheese The table below lists specific amounts that count as 1 cup from the Dairy Group.

More About the Dairy Group The table below lists specific amounts that count as 1 cup in the Dairy Group towards the daily recommended amount. Why is it important to eat or drink dairy? Nutrients The Dairy Group provides many nutrients including: Calcium Phosphorous Vitamins A, D, and B12 Riboflavin Protein Potassium Zinc Choline Magnesium Selenium.

Nutrients Calcium is used for building bones and teeth. Nutrients Many people do not get enough potassium. Nutrients Vitamin D helps the body maintain proper levels of calcium and phosphorous, which helps to build and maintain bones.

Nutrients Low-fat or fat-free forms of milk products are low in saturated fat. Health Benefits All food and beverage choices matter. Focus on variety, amount, and nutrition. Eating or drinking dairy products that have these nutrients help to: Improve bone health, especially in children and adolescents when bone mass is being built.

One way to offset some of these costs is to get grains from a friend who is already making milk kefir. Try picking just one item on the list and start making it.

I suggest starting with milk kefir , as it requires the least amount of hands-on work just 5 minutes every other day. We like to make smoothies with kefir, and the kids enjoy a quick blend of kefir with fresh berries as dessert. We use yogurt most often in homemade Caesar dressing and homemade ranch dressing , but we also use it to make breakfast parfaits with homemade granola.

Four years ago a post like this would have paralyzed me… too many choices, too many products to make, where do I start? I finally got out of my own way and picked one recipe to try. How ironic! Food prices are going up, but your grocery budget doesn't have to! Join our free Fight Inflation Workshop to learn 3 simple yet proven strategies to save money on food week after week, even when prices keep going up!

Hello, Thank you for the details! My question might not belong here, but I would appreciate if you have any advice in this regards. Do you have any recommendations? Hi Candy, we do have a recipe for homemade cream cheese and sour cream. Marjorie is right. Prices for raw milk are about two and a half to three times as expensive as the prices listed in the cost breakdown above.

Very sad that we have this situation for such a basic and important food product. I agree it is sad Dylan, but some families are fortunate enough to have affordable milk nearby.

Pricing is VERY regional, but I do wish it was less expensive all around! Price Chapter Leader there are MANY in California and you should be able to find a list on the Weston A. Price Foundation website. They will be able to tell you where you can find it, then you can price compare.

Buying it direct from a farmer will usually save you money often times LOTS of money. I wrote a post on sourcing raw milk…you may find it helpful Dylan. I think this post is so funny. And those raw dairy prices are crazy low. We all have different priorities, and obviously one of their is to buy quality raw milk.

My first recipe was yogurt, really not as hard as I thought! Totally worth the investment of a heating pad! Plus-I no longer feel so terrified of trying some of these myself! Heather, thanks for your kind words, and you should definitely try the avocado cookies! This is awesome, Tiffany!

Thanks so much for the nitty geitty details of the cost breakdown. What are some other uses for whey, btw? I know you can put it in smoothies, but how else do you use it? Thanks Veronika!

Dairy milk, low-fat or fat-free (or lactose-free or fortified soy versions) Evaporated milk, fat free Greek yogurt, plain, nonfat

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Budget-conscious dairy products - Cottage cheese, low-fat Dairy milk, low-fat or fat-free (or lactose-free or fortified soy versions) Evaporated milk, fat free Greek yogurt, plain, nonfat

They taste great baked or boiled and make a fantastic side dish. Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber.

Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes 21 , 23 , 24, You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

Tomatoes are the most frequently consumed canned vegetable in the American diet. What really makes tomatoes shine is their vitamin C content. They also provide some B vitamins, vitamins A, E and K and many trace minerals 27 , Many of their health benefits are attributed to their lycopene content.

Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.

If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet. Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content.

Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals.

It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal.

It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious.

Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein. There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.

This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer.

This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs.

This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources. Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies. Berries are nutrition superstars and reasonably priced when you purchase them frozen.

Their incredible antioxidant content makes them one of the healthiest fruits you can eat. In fact, berries are considered to be one of the best sources of natural antioxidants To reap the health benefits of berries, try to include them in your diet regularly.

They make for a delicious snack or healthy dessert and can be added to smoothies and salads. One medium apple contains two grams of fiber, which is mostly responsible for the positive effects that apples have been shown to have on serum cholesterol levels 89 , Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants.

Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad.

One of its notable characteristics is its low calorie content. While often used in cooking, you can also find coconut milk beverages for drinking. Here is the nutrition for 1 cup of coconut milk beverage :.

Similar to almond milk, some varieties of coconut milk beverages are fortified with vitamin B12 and vitamin D to boost their nutrition. Coconut milk is slightly lower in calories than other milk alternatives and also contains nearly no protein.

For this reason, coconut milk should be enjoyed as more of a flavor additive or in special circumstances rather than a primary milk choice. Nevertheless, it is a nut-free and dairy-free beverage that offers a desirable flavor that some prefer and is especially delicious in a Coconut Blueberry Smoothie.

One of the newer products on the block, oat milk is quickly gaining popularity. Here is the nutrition for 1 cup of oat milk :.

Many brands of oat milk are fortified with nutrients, similar to other milk alternatives, so check the label. However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options.

One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake.

As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk. While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight.

Here is the nutrition for 1 cup of unflavored hemp milk :. Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients.

For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks. Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion.

Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy. Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk.

Here is the nutrition for 1 cup of unsweetened rice milk :. Rice milk is often fortified with nutrients to mimic the nutrition of cow's milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron.

While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity.

There are several options for milk and milk alternatives out there, and the choice you make should reflect your own dietary preferences and any restrictions you may have. From a nutrition perspective, any type of cow's milk is naturally high in protein and nutrients that support healthy bones and a healthy body.

Depending on the brand, soy milk is comparable to cow's milk in protein and nutrition. Other milk alternatives tend to be lower in calories and protein but are often fortified by producers to boost their nutrition. Use limited data to select advertising. Create profiles for personalised advertising.

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Use limited data to select content. List of Partners vendors. Healthy Eating. By EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. Jessica Ball, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer.

Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. Cow's Milk. Soy Milk.