All About Dairy!

Let’s talk dairy!

Dairy is an important component to our daily diets. It’s one of the five food groups that is recommended by the USDA. You might be familiar with MyPlate, if not, below is a graphic that’ll help you get familiar with what a healthy balance of food looks like.

The USDA recommends that an average adult get about 3 servings of dairy a day. A serving of dairy could include 1 cup low-fat or fat-free milk, 1 cup yogurt, 2 cups cottage cheese, 1.5 ounces of natural cheese such as cheddar, mozzarella, and parmesan, or 2 ounces of processed cheeses such as American.

Dairy is a great source of nutrients. The most commonly thought-of nutrient associated with dairy products is calcium. Calcium is great for keeping our bones and teeth strong, so we can live healthy every day! Dairy also provides nutrients such as potassium and Vitamin D. All these nutrients are so important, so we can continue to do the daily activities we love.

How can you incorporate more dairy into your day? Here are two great recipes that feature dairy. Give them a try and let us know how you like them!

Drozen Pear Pops

Frozen Pear Pops

Enjoy as a frozen treat!
Print Recipe
CourseDessert, Snack
Servings6 servings
Calories83kcal

Ingredients

  • 1 cup canned pears drained and chopped
  • 1 cup low-fat yogurt
  • 6 ounces frozen orange juice concentrate

Instructions

  • Cut canned pears into small pieces.
  • Mix fruit, yogurt, and orange juice.
  • Divide into 4 small paper cups and place in popsicle sticks.
  • Freeze.

Notes

Instead of paper cups and popsicle sticks, you can use ice cubes trays and cut paper straws.
Nutrition Facts
Frozen Pear Pops
Serving Size
 
1 pop
Amount per 1 Serving
Calories
83
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
2
mg
1
%
Sodium
 
31
mg
1
%
Carbohydrates
 
17
g
6
%
Fiber
 
1
g
4
%
Sugar
 
14
g
16
%
Protein
 
3
g
6
%
Calcium
 
88
mg
9
%
Iron
 
1
mg
6
%
Potassium
 
305
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Brag About It Bread Bake

Brag About It Bread Bake

You'll want to tell everyone about this bread bake that features broccoli, chicken, cheese, onion, eggs, and milk.
Print Recipe
CourseBreakfast, Brunch, Dinner, Lunch
Cook Time1 hour 30 minutes
Servings6 servings
Calories301kcal

Ingredients

  • 6 slices whole wheat bread cubed (about 6 cups)
  • cups broccoli frozen, chopped, and cooked
  • 1 cup cheddar cheese low-fat, shredded
  • 1 cup chicken canned, cooked
  • 7 eggs
  • 2 cups milk non-fat
  • 1 teaspoon dried thyme
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder

Instructions

  • Wash hands before preparing food.
  • Preheat oven to 325°F. Spray a 9×9-inch pan with non-stick spray.
  • Place half the bread in the pan.
  • Top with broccoli, cheese, and meat.
  • Place remaining bread on top.
  • In a bowl, whisk together eggs, milk onion powder, garlic powder, and thyme. Pour egg mixture over bread in pan.
  • Cover and refrigerate for about 1 hour so the bread can completely soak up the egg mixture.
  • Bake uncovered for 1 hour, or until center is firm and lightly browned and a thermometer inserted into the center reaches at least 165°F.

Notes

  • Use your choice of veggies.
  • Use your choice of low fat cheese.
  • Try some different herbs and spices.
Nutrition Facts
Brag About It Bread Bake
Serving Size
 
1 square
Amount per 1 Serving
Calories
301
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
7
g
44
%
Trans Fat
 
1
g
Cholesterol
 
226
mg
75
%
Sodium
 
367
mg
16
%
Carbohydrates
 
19
g
6
%
Fiber
 
2
g
8
%
Sugar
 
6
g
7
%
Protein
 
19
g
38
%
Vitamin D
 
2
µg
13
%
Calcium
 
324
mg
32
%
Iron
 
2
mg
11
%
Potassium
 
377
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

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