June is National Dairy Month


Got Milk? Most American’s don’t drink enough milk! Average intake of dairy foods is far below recommendations, even though these foods play an important role in a balanced meal. Milk, yogurt, and cheese make up the dairy food group to provide nutrients that are vital for health. These nutrients include calcium, potassium, vitamin D, and protein.  
Milk and other dairy products help to build strong bones. However, these foods have also been associated with a reduced risk of heart disease, type 2 diabetes, and high blood pressure.
How much dairy should you have every day? Three servings each day is the recommended amount for those 9 years and older. One serving of dairy is equal to:
  • 1 cup of milk or milk alternative (such as soy or almond milk)
  • 1 cup of yogurt
  • 2 ounces of cheese

 
  Use these quick tips to help you in add more dairy into your family’s diet: 
  • Choose fat-free or low-fat milk, low-fat yogurt and cheese.
  • Limit the sweetened milk products, such as flavored milk, flavored yogurt, or desserts.
  • Top low-fat yogurt with your favorite fruit and granola for a quick, healthy breakfast.
  • Pack low-fat mozzarella sticks in your child's lunch.
  • Top salads with shredded low-fat cheese. 
  • Use plain yogurt instead of sour cream when cooking. 
 You can also try this "Yogurt Smoothie in a Bag" recipe for a fun after-school snack.
PRINT RECIPE

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© Eat Smart, Be Fit Maryland!Maira Gall