Dairy Choices and Plant Alternatives

Dairy Foods in Plate Models

Dairy and alternatives represent a distinct food category in nutrition education models. Unlike larger food groups on the plate, this category typically appears in smaller proportions, reflecting the concentrated nutrient content of these foods rather than the volume consumed.

The primary nutritional focus for this category is calcium – an essential mineral for bone structure, nerve function, and muscle contraction. However, dairy and alternatives also contribute protein, various vitamins (especially B vitamins and vitamin D in fortified products), and other minerals.

Traditional Dairy Products

Milk:

• Cow's milk (whole, semi-skimmed, skimmed)
• Goat and sheep milk
• Other animal milks available in some regions

Yogurt:

• Plain yogurt (unsweetened)
• Greek yogurt (higher protein concentration)
• Other fermented dairy products

Cheese:

• Hard cheeses (cheddar, parmesan)
• Soft cheeses (feta, mozzarella)
• Other varieties across cuisines

Traditional dairy products naturally contain calcium and protein. The concentration of these nutrients is higher in harder cheeses and yogurts compared to milk due to the removal of water during processing.

Plant-Based Alternatives

Reflecting changing dietary patterns and preferences, plant-based alternatives to dairy have become increasingly available. These are typically plant milk beverages and their derivatives:

Plant-based milks:

• Soy milk
• Oat milk
• Almond milk
• Rice milk
• Coconut milk
• Other plant milks (cashew, hemp, flax-based)

Plant-based alternatives to other dairy:

• Non-dairy yogurts
• Plant-based cheese alternatives

The nutritional profile of plant-based alternatives varies considerably. Many are fortified with calcium and vitamin D to make them nutritionally more comparable to dairy milk, though fortification standards differ between products and countries.

Nutritional Comparison

Traditional dairy provides naturally:

• Calcium from the milk composition itself
• High-quality protein
• B vitamins including B12
• Natural sugars (lactose) unless removed during processing

Plant-based alternatives typically:

• Require fortification to provide comparable calcium levels
• Vary in protein content depending on the source (soy is naturally higher; nut-based are often lower)
• May be fortified with vitamin D and B vitamins
• Often contain added ingredients for taste and stability

The key point is that multiple options exist within this category, and reading product labels helps understand the specific nutrient content of individual products.

Lactose and Other Considerations

An important consideration in this category is lactose content. Some people have reduced ability to digest lactose (milk sugar), making dairy products challenging. Options for these individuals include:

• Lactose-reduced or lactose-free dairy products
• Harder cheeses (which naturally contain less lactose)
• Fermented dairy like yogurt (fermentation reduces lactose)
• Plant-based alternatives

Similarly, some people choose plant-based alternatives for dietary, environmental, or ethical reasons. The existence of multiple options within this category reflects these different preferences and requirements.

Calcium from Non-Dairy Sources

It's important to note that calcium is not exclusive to dairy products. Other foods that naturally provide calcium include:

• Leafy green vegetables (kale, collards, broccoli)
• Fortified plant-based milks
• Certain legumes and seeds
• Some canned fish (with bones)

This means people can meet calcium needs through various eating patterns, depending on the foods they include.

Important Context