More About Dairy!

Consuming dairy products can be a good way for our bodies to obtain the calcium they need.  With so many calorie and saturated fat concerns, it can be confusing to navigate and figure out what the best options are.  If we seek out low fat options, it can be easy to incorporate calcium-rich dairy into a balanced diet. 

1 – Look for Low Fat Cheeses.  Many cheese are high in saturated fat.  By seeking out low fat options, you can reduce saturated fats, as well as overall fats consumed. 

 

2 – Gradually Switch to Lower Fat Varieties.  If you currently drink whole milk, it can seem drastic to suddenly begin drinking skim.  By first trying 2% or 1% reduced fat milk, skim milk won’t seem so different and will save on overall fat and calories consumed in the long run.

3 – Try Something New.  Ricotta cheese can be paired with fruit.  Strained or Greek style yogurt can be seasoned and used as a dip for vegetables.  

4 – Top Your Food.  Use plain yogurt to top a baked potato in place of sour cream.  Stir a little yogurt on top of cereal or oatmeal.

      

5 – Reduce Added Sugars With a Beverage Swap.  By choosing low fat milk over sweetened beverages such as sodas, you can boost nutrients and limit sugar intake.  

Selecting low fat dairy can be an easy way to maintain a healthy weight and keep bones strong.  In addition to enjoying a glass of milk, there are plenty of easy ways to add additional dairy. This Fruit Smoothie is a delicious way to start to the day.   Snack on this Dilly Spinach Dip recipe, or cool off with these Yogurt Popsicles.  See what other ways your family can come up with for adding more dairy into the day!

DAILY DAIRY TABLE
DAILY RECOMMENDATION
Children	2-3 years old	2 cups	Women	19-30 years old	3 cups
	4-8 years old	2 ½ cups		31-50 years old	3 cups
Girls	9-13 years old	3 cups		51+ years old	3 cups
	14-18 years old	3 cups	Men	19-30 years old	3 cups
Boys	9-13 years old	3 cups		31-50 years old	3 cups
	14-18 years old	3 cups		51+ years old	3 cups

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.