Fueling Your Body Right – With Three Servings of Dairy
At the start of 2025, I took time to look at my habits over the last year (like most people do) and analyze what had a positive impact. One simple but effective habit that I paid attention to last year was eating three servings of dairy a day. My body and gut both are happier when I am eating enough dairy. Dairy foods are loaded with nutrients that fuels are body in many different ways.
The U.S. Department of Agriculture (USDA) recommends people ages nine and older to consume three servings of dairy a day (three cups). Children under the age of nine have slightly different daily serving recommendations. Toddlers, ages 12-23 months, are recommended 1⅔ to 2 cups, children (2-3 yrs) are recommended 2 to 2½ cups, and children (4-8 yrs) should have 2½ cups of dairy per day. Some different examples of how to consume a serving of dairy is drinking a cup of milk, regular or flavored – my personal favorite is chocolate. One cup of yogurt is another option with lots of different flavors. I always love to add different berries and granola to my yogurt to add some different textures. There are so many different forms of dairy that you can get creative for your daily servings.
Consuming dairy products offers health benefits. Milk offers a unique combination of 13 essential nutrients, including vitamin A, vitamin D, zinc, selenium, and protein that are vital to a healthy immune system. Making sure your body gets these nutrients by eating dairy is important for normal immune function. Another benefit of dairy is its ability to help people sustain their energy. According to, USDairy.com milk, cheese and yogurt provide a source of high-quality protein because they contain optimal quantities of all the essential amino acids the body cannot make on its own. Protein plays a big role in people feeling satiated longer. Milk can help athletes and fitness enthusiasts meet the three Rs of recovery – rebuild, refuel, and rehydrate. Protein is not only important for athletes but for all people looking to follow a complete diet.
Dairy can also have a positive impact on gut health. USDairy.com talks about how fermented foods contribute to gut health. Yogurt and most cheeses are fermented foods. Fermented foods containing live cultures can add beneficial bacteria to the digestive tract and contribute to healthier microbiota, impacting digestion and gut barrier function. Fermented foods may or may not contain live cultures – it will depend on whether they survive after the fermentation process is over. Another benefit to gut health found in some dairy foods is probiotics. Probiotics are live microorganisms that have been linked to different health benefits. Yogurt is an example of a probiotic food. Dairy is also known to have a calming effect on the body. As mentioned before, dairy contains protein that helps you feel more satisfied. This can be a reason for better sleep. Protein can also help with muscle repair while sleeping. This just adds to the list of dairy’s benefits and what makes it such a vital food group.
A simple way to try and get three servings of dairy a day is by incorporating it into every meal. There are so many forms of dairy that you can keep the dairy variety at every meal. It’s important to pay attention to what you put into your body. A properly fueled body can conquer lots in the new year. We have linked resources from the National Dairy Council that talk about the importance of dairy milk and three servings of dairy.
