Published: June 26, 2008 02:49 pm            

Extension Service - Growing up diary

In June we celebrate Dairy Month, a reminder to each of us that we continue to need dairy products in our diet each day.

In fact, the 2005 Dietary Guidelines changed the recommendations for Americans from two to three servings to three cups per day of fat-free or low-fat milk or equivalent milk products.

Children ages 2 to 8 should consume two cups per day and children age 9 and older should consume three cups of fat-free or low-fat milk or equivalent milk products.

For individuals who do not or cannot consume dairy, the recommendation is to choose lactose-free milk products and/or calcium fortified foods and beverages.

Three daily servings of dairy products help us meet our body’s need for calcium and at least eight other key nutrients: Potassium, Phosphorus, Protein, Vitamins A, D, B12, Riboflavin and Niacin according to “3-A-Day for stronger bones” program. Calcium is important because it helps build strong bones and teeth and aids normal muscle function. Dietary calcium can be obtained from other sources, but the fact remains it is easier to get what our body needs from milk, cheeses and yogurt. Sources of dietary calcium include:

n Milk and milk products are the riches sources.

n Dark green vegetables contain high levels of calcium but all of the calcium is not necessarily absorbed.

n Meat and bean group provides some good calcium sources.

n Soy products like tofu and soymilk can provide calcium if calcium has been used in the processing.

n Fish with bone, such as sardines and salmon are good sources if you eat the bones.

n Fruit juices with added calcium

n Calcium fortified grain products



The body can best handle about 500 mg of calcium at one time from food and/or supplements.

To get your calcium for the day the quickest way, choose dairy products throughout the day instead of all at one time.

For example, a bowl of cereal with milk at breakfast, cottage cheese and fruit for lunch, and a glass of milk with dinner.

One cup of yogurt, considered equal to a one-cup serving of milk, is a delicious way to add dairy to your day. If you thought the only way to eat yogurt was out of a carton, think again.

From dips to salad dressings to desserts and almost anywhere in between, here are two recipe ideas to get you started.

Yogurt is available in several forms, including low fat, non-fat, and a choice of whether to buy yogurt sweetened by a no calorie sweetener.



Spiced Honey Yogurt Fruit Salad Dressing

(Makes enough dressing for 1 cup of fruit)

1/4-cup low-fat or fat-free vanilla yogurt

1-1⁄2 teaspoons honey

1/8-teaspoon cinnamon



Mix yogurt, honey and cinnamon until well blended. Add any fruit (oranges, apples, pear, grapes, kiwi, strawberries, etc.) of your choice to dressing and stir to combine. Cover and refrigerate for about a half-hour before serving to allow flavors to blend.



Strawberry Yogurt Shake

(Makes 2 servings)

1⁄2 cup un-sweetened pineapple juice

3⁄4 cup plain low-fat yogurt

1 1⁄2 cups frozen, un-sweetened strawberries

1 teaspoon granulated sugar

Add ingredients, in order listed, to blender container. Puree at medium speed, until thick and smooth.

(Calories: 136; fiber: 2.6 g; cholesterol: 4 mg.; sodium: 63 mg.)



If you are still having difficulty getting your servings of dairy products, try adding nonfat dry milk powder to recipes for sauces, soups, biscuits, cornbread, puddings, casseroles, meatloaf, and custards. One-third cup non-fat dry milk provides the same amount of calcium as 1 cup of milk. Remember, you never outgrow the need. For more yogurt recipes, visit www.3aday.org



Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6004 or by e-mail at susan_garkalns@ncsu.edu

        

• Click to discuss this story with other readers on our forums.