January 21, 2011 by Michelle Treber
3 a Day for Bone Health and Healthy Weight
Dairy’s Unique Nutrient Combination Searching for more nutrients? Look no further than low-fat and fat-free milk, cheese, and yogurt. Together, they pack a powerful nutritional punch: • Calcium • Potassium • Phosphorus • Protein, • Vitamins A, D and B12, riboflavin, and niacin (niacin equivalents). Dairy Foods and Healthy Weight A growing body of research shows that, as part of a nutrient-rich, balanced diet, three daily servings of milk, cheese, or yogurt may help maintain a healthy weight.
How can you get 3 servings a day of low or non-fat calcium rich foods?
Some ideas that may work to add more calcium- rich foods to your diet: Enjoy low or non-fat milk with your whole grain breakfast cereal. Snack on a non-fat yogurt when you get hungry in the mid-morning or afternoon. Add a non-fat yogurt to your packed lunch. It makes a nice addition and with so many flavors available, you won’t get tired of one or two flavors. Add reduced fat cheese to your salad or sandwich. Drink a glass of skim milk with lunch or dinner.
Make a non-fat yogurt parfait for dessert. Simply layer non-fat yogurt, fresh fruit such as berries or banana and top with a small amount of low fat granola.
Here is a tasty recipe idea from the National Dairy Council website.
Baked Spinach Artichoke Yogurt Dip
Makes 8 Servings Prep Time: 10 min Cook Time: 20 min Ingredients • 1 (14-ounce) can artichoke hearts, drained and chopped • 1 (10-ounce) package frozen chopped spinach, thawed and drained • 1 (8-ounce) container low-fat plain yogurt • 1 cup shredded part-skim, low-moisture Mozzarella cheese • 1/4 cup chopped green onion • 1 garlic clove, minced • 2 tablespoons chopped red pepper Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers. Recipe created by 3-Every-Day™ of Dairy. Nutritional Facts Calories: 80 Total Fat: 3 g Saturated Fat: 2 g Cholesterol: 10 mg Sodium: 220 mg Calcium: 20% Daily Value Protein: 8 g Carbohydrates: 7 g Dietary Fiber: 1 g
Source: http://www.nationaldairycouncil.org
October 22, 2021
3 a Day for Bone Health | Live Healthy Live Well
maximios Blog
January 21, 2011 by Michelle Treber
3 a Day for Bone Health and Healthy Weight
Dairy’s Unique Nutrient Combination Searching for more nutrients? Look no further than low-fat and fat-free milk, cheese, and yogurt. Together, they pack a powerful nutritional punch: • Calcium • Potassium • Phosphorus • Protein, • Vitamins A, D and B12, riboflavin, and niacin (niacin equivalents). Dairy Foods and Healthy Weight A growing body of research shows that, as part of a nutrient-rich, balanced diet, three daily servings of milk, cheese, or yogurt may help maintain a healthy weight.
How can you get 3 servings a day of low or non-fat calcium rich foods?
Some ideas that may work to add more calcium- rich foods to your diet: Enjoy low or non-fat milk with your whole grain breakfast cereal. Snack on a non-fat yogurt when you get hungry in the mid-morning or afternoon. Add a non-fat yogurt to your packed lunch. It makes a nice addition and with so many flavors available, you won’t get tired of one or two flavors. Add reduced fat cheese to your salad or sandwich. Drink a glass of skim milk with lunch or dinner.
Make a non-fat yogurt parfait for dessert. Simply layer non-fat yogurt, fresh fruit such as berries or banana and top with a small amount of low fat granola.
Here is a tasty recipe idea from the National Dairy Council website.
Baked Spinach Artichoke Yogurt Dip
Makes 8 Servings Prep Time: 10 min Cook Time: 20 min Ingredients • 1 (14-ounce) can artichoke hearts, drained and chopped • 1 (10-ounce) package frozen chopped spinach, thawed and drained • 1 (8-ounce) container low-fat plain yogurt • 1 cup shredded part-skim, low-moisture Mozzarella cheese • 1/4 cup chopped green onion • 1 garlic clove, minced • 2 tablespoons chopped red pepper Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers. Recipe created by 3-Every-Day™ of Dairy. Nutritional Facts Calories: 80 Total Fat: 3 g Saturated Fat: 2 g Cholesterol: 10 mg Sodium: 220 mg Calcium: 20% Daily Value Protein: 8 g Carbohydrates: 7 g Dietary Fiber: 1 g
Source: http://www.nationaldairycouncil.org