yogurt

Getting your Daily Dairy

Becky Aiken — Thu, 05 Dec 2024 01:06:38 +0000

Getting your Daily Dairy Becky Aiken Wed, 12/04/2024 - 19:06

June is National Dairy Month and a great way to start the summer is with nutrient-rich dairy foods. Research has shown that including dairy as part of an overall healthy eating pattern may help reduce risk for high blood pressure, type 2 diabetes, and cardiovascular disease as well as improve bone health. Whether it's protein to help build and repair muscle tissue or vitamin A to help keep skin and eyes healthy, dairy products are naturally packed with nutrients. These are just a few of the reasons to celebrate dairy in June and throughout the year.

Tips for getting daily dairy:

What foods are included? Milk, yogurt, cheese, lactose-free milk and fortified soy milk, and yogurt are included in the Dairy Group. Foods made from milk that have little calcium and a high fat content are not included in the Dairy Group, with examples being cream cheese, sour cream, cream, and butter.

How much is needed? Dairy needs depend on age, sex, height, weight, and level of physical activity. The amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by checking out the MyPlate Plan or the following are general recommendations by age:

Daily Recommendation by Age
Toddlers	12-23 months	1⅔ to 2 cups
Children	2-3 years old	2 to 2½ cups
	4-8 years old	2½ cups
Girls & Boys	9-18 years old	3 cups
Women & Men	19 years and older	3 cups

What counts as a cup? In general, 1 cup of milk, yogurt, or soy milk and 1 ½ ounces of natural cheese count as 1 cup from the Dairy Group. Additional examples that count as 1 cup from the Dairy Group include:

Amount That Counts as 1 Cup in the Dairy Group
Milk	1 cup milk or calcium-fortified soy milk
	1 half-pint container milk or calcium-fortified soy milk
	½ cup evaporated milk
Yogurt	1 cup yogurt (dairy or fortified soy)
Cheese	1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)
	⅓ cup shredded cheese
	1 ounce processed cheese (American)
	½ cup ricotta cheese
	2 cups cottage cheese
	2 ounces Queso fresco
	2 slices Queso blanco

What are the benefits? Consuming foods in this group provide vital nutrients for health and maintenance of your body. Highlights of a few are below:

Calcium - is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in many American diets. Intake of dairy products is linked to improved bone health and may reduce the risk of osteoporosis.
Potassium - Eating foods that are a good source of potassium may help maintain a healthy blood pressure. Dairy products, especially yogurt, milk, and fortified soy milk, provide potassium.
Vitamin D - functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soy milk fortified with vitamin D are good sources of this nutrient. Other sources include some fish (e.g., salmon) and vitamin D-fortified foods.

For those who choose not to eat or drink dairy products. If you avoid milk because of lactose intolerance, there are still several ways to get calcium in your diet. You can choose alternatives lower in lactose such as cheese or yogurt, consume lactose-free milk, or consume the enzyme lactase before consuming milk products. There are also calcium choices for those who do not eat or drink dairy products, that are not part of the Dairy Group. The amount of calcium your body can absorb from these foods may vary: Calcium fortified juices, Calcium fortified plant-based milk alternatives (e.g., rice or almond milk), tofu made with calcium sulfate, canned fish (such as sardines and salmon with bones), and some leafy greens (e.g., collard and turnip greens, spinach, kale, and bok choy).

Getting more dairy into 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 daily dairy.

Newsletter/Program

Healthy Bites

Author

Lisa Franzen-Castle

Hide Photo on Full Page

Off

Sources:

International Dairy Foods Association. (2023). June is National Dairy Month. Accessed at: https://www.idfa.org/june-is-national-dairy-month.
National Dairy Council. (2023). Dairy Nutrition. Accessed at: https://www.usdairy.com/dairy-nutrition.
United States Department of Agriculture. (2023). MyPlate. Dairy Group. Accessed at: https://www.myplate.gov/eat-healthy/dairy.

Section

Newsletter

Have It Your Way Parfait

Becky Aiken — Thu, 05 Dec 2024 00:37:07 +0000

Have It Your Way Parfait Becky Aiken Wed, 12/04/2024 - 18:37

You're tired, there's no one else to fix dinner for tonight and all you feel like doing is pouring a bowl of cereal. But, wait! Take an extra 5 minutes and prepare this luscious parfait, full of foods from 3 of the 5 food groups.

No need to get out your recipe book. Forget about the measuring cups and spoons. Just layer yogurt, low-fat granola and fresh, frozen or canned fruit in whatever proportions you'd like. Add some nuts and you've included a 4th food group. A sprig of mint is optional!

And there's no sink full of dishes!

Here are some possible yogurt and fruit combinations to layer with granola:

Blueberry Lemon Parfait: Lemon yogurt and blueberries
Red, White and Blue Parfait: Strawberries or raspberries, blueberries, bananas and vanilla yogurt
Tropical Parfait: Kiwi, mango, pineapple and coconut or vanilla yogurt
Berry Good Parfait: Any combination of berries such as strawberries, blueberries, raspberries, boysenberries, blackberries, etc. served with vanilla or a berry-flavored yogurt.
Peachy Parfait: Sliced peaches and vanilla or peach yogurt. If desired, top with raspberry jam or raspberry syrup.

As an added touch, rather than serving your parfait in a regular glass, try one of these:

1/2 pint canning jar
Martini glass
Wine glass
Glass beer stein

Hide Photo on Full Page

Off

Article originally written by Alice Henneman. Reviewed and updated in 2020.

fruit no recipe required parfait yogurt

Section

Article

Here are a few of our favorite parfait recipes:

Holiday Fruit Parfait

Yogurt Parfait

Lemon Velvet Supreme

Try Adding Star Appeal This 4th of July

Becky Aiken — Thu, 05 Dec 2024 00:52:20 +0000

Try Adding Star Appeal This 4th of July Becky Aiken Wed, 12/04/2024 - 18:52

July is a great time to enjoy fresh fruit. To add extra pizzazz, try sprinkling your fruit dishes with "stars"!

Pineapple or bananas and vanilla-flavored yogurt make attractive white stars to toss in with a mixture of red and blue berries for the Fourth of July. Here are the details:

Use a star-shaped ice cube tray to form the stars. The stars in this picture were made by using a food processor to mix two parts fruit (fresh or frozen) to one part flavored yogurt. Don't worry about overestimating the amount you'll need to make -- any remaining mixture makes a good snack!
If necessary, stop the food processor occasionally to push the mixture down the sides.
Fill ice cube tray with mixture. Freeze until firm, about 3 hours. Stars maintain their shape best if left in the ice cube tray until served. Cover with plastic wrap and freezer foil after they are frozen if you plan to use them a day or so later.
If stars don't pop out of the ice cube trays right away, let them sit a minute or so to warm slightly and loosen.

Experiment with different fruit and yogurt combinations.

Several shapes in addition to stars are available in local stores and Internet sites selling kitchen wares.

Hide Photo on Full Page

Off

Article written and photo taken by Alice Henneman. Updated in 2021.

berries summer yogurt

Section

Article

A Smoothie for Your Sweetheart

Becky Aiken — Tue, 03 Dec 2024 23:59:51 +0000

A Smoothie for Your Sweetheart

Becky Aiken Tue, 12/03/2024 - 17:59

banana dairy fruit kids milk smoothie strawberry Valentine's Day winter yogurt

Added Sugars

Calcium

Calories

160

Cholesterol

Directions:

Wash hands with soap and water.
Combine all ingredients in a blender.
Blend until smooth. Enjoy!

Fiber

¼ cup low fat yogurt (vanilla or strawberry)
½ cup frozen strawberries
½ frozen banana
⅓ cup fat-free milk

Newsletter/Program

Nutrition Education Program

A Smoothie for Your Sweetheart (15.5 MB) Photo by Marusa Jonas

Potassium

Protein

Saturated Fat

0.5

Sodium

A Smoothie for Your Sweetheart (5.98 MB)

Total Carbohydrates

Total Fat

Yield: 1 serving

Animals in the Swamp

Becky Aiken — Wed, 04 Dec 2024 00:00:18 +0000

Animals in the Swamp

Becky Aiken Tue, 12/03/2024 - 18:00

children classroom friendly pudding simple snacks snack yogurt

Added Sugars

Calcium

Calories

140

Cholesterol

Directions:

Wash hands with soap and water.
Combine yogurt and pudding mix.
Serve ¼ cup of "swamp" to each child with 6 animal crackers.
Dip crackers into the "swamp" and enjoy.
Refrigerate any extra "swamp" within 2 hours and eat within to 3 to 4 days.

Fiber

8 ounces vanilla yogurt
1 Tablespoon chocolate instant pudding mix
24 animal crackers

Newsletter/Program

Food Fun for Young Children

Notes:

Try different flavors of yogurt or pudding mix like strawberry yogurt with vanilla pudding or vanilla yogurt with butterscotch or lemon pudding. Be creative and dip graham crackers, vanilla wafers or your child's favorite fruit like strawberries, bananas or apples.

Nutrition Software Used: ESHA Food Processor

Photo provided by Cami Wells

Potassium

Protein

Saturated Fat

Serving Size

¼ cup dip and 6 animal crackers

Sodium

210

Total Carbohydrates

Total Fat

Yield: 4 servings

Banana Kale Smoothie

Becky Aiken — Tue, 03 Dec 2024 23:56:33 +0000

Banana Kale Smoothie

Becky Aiken Tue, 12/03/2024 - 17:56

banana dairy delicious drinks fruit kale milk seasonal produce smoothie yogurt

Added Sugars

Calcium

Calories

170

Cholesterol

Directions:

Wash hands with soap and water.
Rinse and prepare produce. Let kale air-dry or dry with a paper towel. Remove the leaves from the main thick stems (also called the rib) in the middle of the leaf using your hands or kitchen scissors. Tear the leaves into bite-sized pieces.
Add milk, then yogurt to a blender.
Next, add kale to the blender.
Break banana into chunks and add to the blender.
Add the ice cubes to the blender.
Add lid to the blender and begin blending. Start on a lower speed and then increase speed. Puree until smooth.

Fiber

1 large kale leaf, gently rubbed under cold running water, stems removed
½ cup skim milk
1 cup nonfat vanilla Greek yogurt
1 ripe banana, gently rubbed under cold running water, peeled
4 to 6 ice cubes

Notes:

You can use nonfat or low-fat vanilla yogurt in place of the nonfat vanilla Greek yogurt.
If desired, add 1 cup frozen or fresh berries like strawberries, blueberries, and raspberries.

Nutrition Software Used: ESHA Food Processor

Photo by Marusa Jonas

Potassium

Protein

Saturated Fat

Serving Size

1 cup

Sodium

Source:

Recipe written by Alice Henneman.

Total Carbohydrates

Total Fat

Yield: 2 Servings

Berry Good Overnight Oatmeal

Becky Aiken — Tue, 03 Dec 2024 23:55:29 +0000

Berry Good Overnight Oatmeal

Becky Aiken Tue, 12/03/2024 - 17:55

berries breakfast dairy fruit grains oatmeal yogurt

Added Sugars

Calcium

Calories

340

Cholesterol

Imagine waking up to an already prepared, delicious (and nutritious!) breakfast of berries, oatmeal, milk and yogurt. After tasting this overnight oatmeal, you may make it a regular in your house!

Directions:

Wash hands with soap and water.
Add each of these ingredients beginning with oatmeal to a cup or bowl.
Refrigerate overnight and enjoy for breakfast!

Fiber

½ cup oatmeal (old-fashioned or quick-cooking)
½ cup low-fat milk
½ cup low-fat yogurt (any flavor)
½ cup fresh or frozen berries (or any fresh, frozen or canned fruit)

Mediahub Video Embed

Nutrition Software Used: Esha Food Processor

Berry Good Overnight Oatmeal (525.08 KB)

Potassium

Protein

Saturated Fat

1.5

Sodium

135

Source:

Recipe originally developed by Alice Henneman.

Berry Good Overnight Oatmeal (556.74 KB)

Total Carbohydrates

Total Fat

4.5

Yield: One serving

Breakfast Cones

Becky Aiken — Tue, 03 Dec 2024 23:55:10 +0000

Breakfast Cones

Becky Aiken Tue, 12/03/2024 - 17:55

blueberries breakfast classroom friendly cooking with kids dairy fruit grains simple snacks strawberry yogurt

Added Sugars

Calcium

Calories

Cholesterol

Directions:

Wash hands with soap and water.
Use a spoon to fill the bottom of the ice cream cones with yogurt.
Top with blueberries and strawberries.

Fiber

3 ice cream cones
1 cup low-fat yogurt, any flavor
3 tablespoons blueberries, gently rubbed under cool running water
3 tablespoons strawberries, gently rubbed under cool running water

Newsletter/Program

Family Fun on the Run

Nutrition Software Used: ESHA Food Processor

Photo provided by Cami Wells.

Potassium

Protein

Saturated Fat

0.5

Sodium

Total Carbohydrates

Total Fat

1.5

Yield: 3 servings

Chocolate Cherry Smoothie

Becky Aiken — Tue, 03 Dec 2024 23:53:48 +0000

Chocolate Cherry Smoothie

Becky Aiken Tue, 12/03/2024 - 17:53

chocolate cooking with kids delicious drinks smoothie yogurt

Added Sugars

Calcium

Calories

180

Cholesterol

Directions:

Wash hands with soap and water.
Place milk, yogurt, chocolate chips and frozen cherries in a blender or food processor.
Blend until smooth.
Store leftovers in a sealed container in the refrigerator for up to four days.

Fiber

½ cup non-fat milk
6 ounces non-fat plain or vanilla yogurt
2 Tablespoons dark chocolate chips
1 cup frozen dark cherries

Newsletter/Program

Food Fun for Young Children

Nutrition Software Used: ESHA Food Processor

Photo provided by Cami Wells

Potassium

Protein

Saturated Fat

3.5

Serving Size

1/2 of recipe

Sodium

Total Carbohydrates

Total Fat

Yield: 2 servings

Creamy, Crunchy, Crispy Fruit Cup

Becky Aiken — Wed, 04 Dec 2024 00:00:14 +0000

Creamy, Crunchy, Crispy Fruit Cup

Becky Aiken Tue, 12/03/2024 - 18:00

blackberries children classroom friendly dairy fruit grains raspberries waffles yogurt

Added Sugars

Calcium

Calories

120

Cholesterol

Directions:

Wash hands with soap and water. Place yogurt in the bottom of your waffle bowl.
Top with fruit. Enjoy!

Fiber

1.1

1 mini-waffle bowl
¼ cup low-fat yogurt
¼ cup fresh, canned or frozen (thawed) fruit

Iron

Newsletter/Program

Food Fun for Young Children

Notes:

Sprinkle with toppings such as granola, dry cereal, crushed graham crackers or finely chopped nuts. You can also use frozen yogurt or pudding in place of the yogurt.

Nutrition Software Used: ESHA Food Processor

Photo provided by Cami Wells

Potassium

Protein

Saturated Fat

Serving Size

1 waffle bowl

Sodium

Total Carbohydrates

Total Fat

Yield: 1 serving