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Kaylor: June is National Dairy Month

June 27, 2014
Carolee Kaylor - Nutrition Program Assistant , Pierce County Tribune

National Dairy Month is a great way to start the summer with "3-A-Day" of nutrient-rich dairy foods. From calcium to potassium, dairy products like milk contain nine essential nutrients which may help to better manage your weight and reduce your risk for high blood pressure, osteoporosis and certain cancers.

Whether it's protein to help build and repair the muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products are a natural nutrient powerhouse. Those are just a few of the reasons that you should celebrate dairy not just in June, but all year long.

Tips for getting three cups of

dairy daily:

What foods are included? All fluid milk products and many foods made from milk are included. Most dairy group choices should be fat-free or low-fat. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group. Calcium-fortified soymilk (soy beverage) is also part of the dairy group.

How much is needed? The amount of food from the dairy group you need to eat depends on age. Recommended daily amounts are shown in the chart above.

Fact Box

Children2-3 years old2 cups

4-8 years old2.5 cups

Girls9-18 years old3 cups

Boys9-18 years old3 cups

Women19 years and older3 cups

Men19 years and older3 cups

What counts as a cup? In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the dairy group.

Milk(choose fat-free or low-fat milk)

1 cup milk

1 half-pint container milk

cup evaporated milk

Yogurt (choose fat-free or low-fat yogurt)

1 regular container (8 fluid ounces)

1 cup yogurt

Cheese (choose reduced-fat or low-fat cheeses)

1 ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)

2 ounces processed cheese (American)

cup ricotta cheese

2 cups cottage cheese

Getting more dairy in your diet. Try including fat-free or low-fat milk as a beverage at meals. If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced-fat (2%), then low-fat (1%), and finally fat-free (skim). Dairy foods also make great snacks, such as eating fat-free or low-fat yogurt by itself using it to make a dip for fruits and vegetables, or making fruit-yogurt smoothies in the blender. Another option would be to use shredded low-fat cheese to top casseroles, soups, stews, or vegetables. There are lots of options when it comes to getting your three cups of dairy.

COCOA NO-BAKE COOKIES

2 c. sugar

3 Tbsp. cocoa powder, unsweetened

tsp. salt

c. butter or margarine spread

1 c. peanut butter

c. water

4 c. rolled oats (old-fashioned)

1 c. nonfat dry milk

1 c. raisins (optional)

1 tsp. vanilla

In a large saucepan, bring sugar, cocoa powder, salt, margarine, peanut butter and water to a rolling boil for one minute, stirring as needed. Remove from heat. Add oats, dry milk, raisins and vanilla to the boiled mixture. Mix well. Drop by tablespoonfuls onto waxed paper and let stand until cool, about 15 to 20 minutes.

Makes 36 servings. Each serving has 160 calories, 7 g fat, 4 g protein, 23 g carbohydrate, 2 g fiber and 100 mg sodium.

YUMMY PEACH SMOOTHIE

c. nonfat dry milk powder

1 (15.5-oz.) can peaches, packed in juice*

1 c. ice

1 c. water

2 c. low-fat vanilla yogurt

1/8 tsp. nutmeg.

Wash hands and clean food preparation area. Drain peaches. In a blender, combine instant nonfat dry milk powder, peaches, ice, water and yogurt. Pulse blender on and off until mixture is smooth. Pour mixture into cup and sprinkle top with nutmeg.

*You can substitute three fresh peaches, peeled and sliced.

Makes three servings. Each serving has 200 calories, 2 g fat, 12 g protein, 32 g carbohydrate, 1 g fiber and 190 mg sodium.

 
 

 

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