It’s officially June! Up here in the Midwest, we are enjoying our beautiful summer weather. On a hot summer day, sometimes just an ice cold glass of milk, really hits the spot! We’re excited for the month of June because it is National Dairy Month!
Dairy products are a staple in the diet, I mean seriously, who doesn’t love cheese?! We’re talking all about our favorite dairy products and the high-quality nutrition behind them.
It’s recommended to choose low fat or fat-free dairy products because they:
- Contain calcium for bone growth and maintenance of overall bone health
- Contain potassium which may help support healthy blood pressure levels
- Are a good source of protein
– Did you know 1 Cup of 1% or Skim Cow’s milk contains 8 grams of protein?
- May help reduce the risk of developing osteoporosis
How much dairy do you need per day?
Most adults should be getting 3 cups of dairy every day! Check out the full Daily Dairy Table from MyPlate.
Different Dairy Foods
We have so many types of dairy products out on the market today. We also have many dairy alternatives as well for individuals with other nutritional needs. Find more info on my article from last year which compares milk and milk alternatives.
- Cottage cheese
- Kefir – haven’t tried it or heard of it? It’s a fermented yogurt drink that is a good source of protein! It’s also 99% lactose and contains active live culture (probiotics) to help promote good gut health. It’s high in protein, calcium and vitamin D
- Ice cream & Frozen Yogurt – watch your portion size, but it’s a great sweet treat every once in a while. Keep an eye out for added sugar.
Ways to incorporate dairy:
Keep in mind your proper daily intake and your serving sizes listed in the chart above. For those looking for new ideas on how to incorporate diary into your diet, here are a few tips!
- Add yogurt, milk, kefir, or cottage cheese to a fresh fruit smoothie for breakfast
- Aim for a yogurt with less than 10 grams of sugar if possible. Also, look for the Dietitian’s Choice logo on the shelf tag throughout the store for items approved as Better for You options by our team of Registered Dietitians.
- Enjoy kefir, kefir cups, yogurt, cottage cheese with fruit for a snack
- Add savory flavors to cottage cheese if you don’t have a sweet tooth
- Consume milk with meals
- Add low-fat / non-fat cheese slices to sandwiches
- Consume cheese with a snack such as cheese & whole grain crackers
Food Safety is Always the Most Important!
- Please keep it safe by avoiding unpasteurized milk or other diary products made from unpasteurized milk
- Keep all dairy foods refrigerated to avoid health hazards
- Watch the expiration dates
- “Best if Used By” date – the last day the manufacturer expects the product to be good to consume
- “Sell By” date – is the last day the product should be sold in the store
Serving Size References
How well do you know what a serving size should be for different dairy products?
- 4 dice = to 1.5 oz. of cheese
- 1 slice of cheese
- 8 oz. glass of milk
- ½ cup of ice cream
- ½ cup of cottage cheese
- ½ yogurt or single serve container
- 8 oz. kefir drink
- ½ cup kefir cup or single serve container
Hopefully these tips will help you incorporate more dairy into your diets! If you have any questions, don’t forget you can reach out to us!
Amy, RD, LD
Coborn’s Supermarket Registered Dietitian