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!


Frozen Pear Pops:

Ingredients-

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

Directions-

  1. Cut canned pears into small pieces.
  2. Mix fruit, yogurt and orange juice.
  3. Divide into 4 small paper cups (or 8 ice cubes) and place in popsicle sticks (or cut paper straws).
  4. Freeze.
  5. Enjoy as a frozen treat!


Brag About It Bread Bake:

Ingredients-

  • 6 slices bread (cubed, approximately 6 cups)
  • 1 1/2 cups broccoli (frozen, chopped and cooked)
  • 1 cup cheddar cheese, low-fat shredded
  • 1 tablespoon onion minced, optional
  • 1 cup chicken, skinless (diced, cooked)
  • 3 eggs
  • 4 egg whites
  • 2 cups milk, non-fat

Directions-

  1. Place half the bread in a well-greased 9×9 inch pan.
  2. Top with broccoli, cheese, onion and meat.
  3. Place remaining bread on top.
  4. In a bowl, mix eggs and milk.
  5. Pour egg mixture over bread in pan.
  6. Cover. Refrigerate overnight or at least 1 hour.
  7. Bake uncovered at 325 degrees for 1 to 1 1/4 hours, or until center is firm and lightly browned.

For more information on MyPlate or USDA dietary recommendations, as well as more great recipes, go to https://www.choosemyplate.gov/start-simple-myplate

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