February 7, 2001
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
January 31, 2001
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
January 10, 2001
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
December 27, 2000
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
December 13, 2000
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
December 6, 2000
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
November 29, 2000
For input or food or nutrition questions, please contact Judy Lueders at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
The temperature is almost guaranteed to be hot and humid for the next two to three months. What a good time to enjoy cool treats and meals made with dairy products. Think milk, yogurt, and cheese for cool meals and snacks that are loaded with nutrition and available without heating up the kitchen.
Milk and dairy products provide high quality protein without having to be cooked. Protein is necessary for building body tissue, for keeping the immune system healthy, and for carrying out many bodily functions. Protein helps many people that have trouble functioning in the morning wake up. Add milk to cereal or use it as a beverage to get that early morning boost. A carton of yogurt is a light and easy way to get the morning off to a good start, or have some cheese on toast for a more substantial morning meal. If you are not an early morning eater, dairy products also make good mid-morning snacks to tide you over until lunch. String cheese is a convenient way to carry a single serving snack. Combining milk or yogurt with fruit in a blender makes a refreshing smoothie for any time during the day.
At lunch or supper, a serving of cheese can turn that salad into a complete meal. Cheese and crackers or bread are a cool way to get that nutrition at lunch without feeling loaded down with a hot meal. To create a refreshing “wrap” combine cheese and vegetable and roll in a tortilla or pita bread. Even after a full meal, deserts such as ice cream, frozen yogurt, or pudding provide a refreshing finish to the meal.
In addition to the high quality protein, milk is an excellent source of calcium. Calcium is one of the main components of bones and teeth. Adequate calcium intake is one of the most important ways to prevent osteoporosis. During their lifetime, half of the women and one eighth of the men will suffer a fracture due to bone disease. According to the National Osteoporosis Foundation, osteoporosis is responsible for a fracture in an adult every 20 seconds. Although there are other risk factors for osteoporosis, most of these fractures and disease could have been prevented by getting enough calcium and being physically active throughout their life. Calcium has other functions as well including the controlling of high blood pressure.
Milk and dairy products provide other nutrients that benefit your health. Fortified milk is a major supplier of vitamin D that is necessary to absorb calcium. Milk , yogurt and cottage cheese are major suppliers of riboflavin which is a vitamin that helps the body get energy from foods and stored body fat. Milk is also a source of B12 and potassium that are important in regulating many body processes and good nerve function.
Dairy products provide many important nutrients, which is why there is a special section for these products on the food guide pyramid and other food charts. The food guide pyramid suggests two to three servings of milk or dairy products a day. There are many dairy choices with a range of calories and fat levels to meet the needs of almost any type of dietary intake.
Let’s all celebrate June as Dairy Month by focusing on enjoying plenty of cool, refreshing dairy products. The extra bonus is that it’s good for your health.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.