Got Dairy?

Happy National Diary Month! Do you remember those Got Milk? Ads that were popular in the 90’s? Those advertisements were published with the intent of promoting the consumption of cow’s milk so that production in California would increase. These ads were on the right track to encouraging the consumption of milk. I am here today to talk not only about cow’s milk, but all the other great dairy products out on the market.

Milk, yogurt, and cheese are the big 3 dairy products that you are probably familiar with. According to the USDA, the dairy group is defined as all liquid milk products and foods made from milk that retain their rich calcium content. Foods in the dairy group include yogurt, cheese, calcium fortified soymilk, and desserts made with milk such as ice cream, frozen yogurt, and some puddings.

So, why is dairy so important?

Dairy is known to be a great source of calcium which is essential for building and maintaining strong bones and teeth. Most dairy products are fortified with vitamin D which helps the absorption of calcium and the maintenance of phosphorous in the body, another nutrient needed for strong bones and teeth.

Milk products are packed with protein too. Dairy products are a complete source of protein, meaning they contain all of the essential amino acids your body requires. This makes milk, cheese, and yogurt great options for getting in protein throughout the day.

Along with calcium, vitamin D, and protein, dairy is a source of 6 other essential vitamins and minerals: potassium, phosphorous, vitamin A, vitamin B12, riboflavin, and niacin. Make your dairy even better by choosing low-fat or fat-free options. By doing this, you get all the benefits of milk without all the saturated fat.

How much milk do you need?

It is recommended that everyone over the age of 9 get three servings of dairy each day. This may seem impossible if you are not a fan of drinking milk but remember, there are other dairy options out there!

Meeting Your 3 Servings a Day is Easy!

• If you can’t imagine drinking an 8-ounce glass of milk, try making a smoothie for breakfast by combining milk and your favorite fruits in a blender for a tasty, nutritious drink to start your day.
• Add sliced berries and a handful of high fiber cereal to a container of Greek yogurt for a mid-morning or afternoon snack. This will help you get a serving of dairy and will keep you satisfied between meals.
• Add 1/3 cup of shredded cheese to your dinner pasta dish. Don’t forget to toss in the roasted veggies and add a side salad to make it a complete meal.

Your turn to take action: What other ideas do you have for increasing your dairy intake?

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