The foods in the dairy group stand alone because they are rich sources of calcium, an essential mineral of particular importance to adolescents and pregnant, lactating and post menopausal women. Since calcium is so important for bone growth, yogurt, cheese and milk, the highest calcium food sources, are important. Choose low fat dairy products to get the most nutrients for the least amount of calories. Fats contribute more than twice the amount of calories to our diet than do carbohydrates and protein. A little fat goes a long way in providing flavor.
Sugars are carbohydrates that have no fiber, vitamins and minerals.
If eaten in place of other nutrient rich foods, will contribute calories but not other nutrients. It's consistent patterns of healthy eating that will affect your long-term health.