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Raise a Glass to Dairy: Celebrating National Nutrition Month in the U.S.
Table of Contents
- 1. Raise a Glass to Dairy: Celebrating National Nutrition Month in the U.S.
- 2. Fueling Health at Every Age: Why Dairy Matters
- 3. The Perfect Partner: Dairy’s Role in a Balanced Diet
- 4. Connect to Local Farms: supporting Your Community Through Dairy
- 5. Recipe: Cottage Cheese Egg Bites
- 6. Ingredients:
- 7. Procedure:
- 8. How can individuals with lactose intolerance still enjoy the benefits of dairy?
- 9. Dairy’s Nutritional Powerhouse: Interview with Dr. Evelyn Reed
- 10. Interview
Published:
As March unfolds, Americans are encouraged to celebrate National Nutrition Month by recognizing the vital role dairy plays in our diets and communities. From the family table to local farms, dairy products connect us to wholesome, nutritious meals and contribute to overall well-being.
For over four decades, since 1980, the Academy of Nutrition and Dietetics has championed nutrition awareness, emphasizing its importance across all life stages. Dairy, in its diverse forms, perfectly aligns with this year’s “Food Connects Us” theme. Think of grandma’s famous mac and cheese or the creamy yogurt parfait fueling your morning – dairy is frequently enough the cornerstone of beloved recipes and nutrient-rich dishes.
Fueling Health at Every Age: Why Dairy Matters
the current 2020-2025 Dietary Guidelines for Americans advocate for three daily servings of dairy. Opting for low-fat milk, yogurt, and cheese can help individuals meet these recommendations throughout their lives. Shockingly, almost 90% of Americans don’t meet these guidelines. Incorporating an extra serving of dairy into your daily routine is a manageable and beneficial step toward improved health.
why is dairy so crucial? Milk, yogurt, and cheese are powerhouses of calcium, crucial for building strong bones and reducing the risk of osteoporosis later in life. They also provide high-quality protein,essential for muscle growth and maintenance as we age. An 8-ounce glass of milk delivers 13 essential nutrients, including vitamin B12 and iodine.
Vitamin B12 supports healthy blood cells and the nervous system, while iodine is vital for brain and bone development during pregnancy and infancy, and also aids cognitive function in children. The nutritional benefits of dairy are clear,but let’s address potential counterarguments.
Many Americans ask wheter plant based milk alternatives have the same nutritional value as cows-milk based products. The USDA released information on this in February of 2023.
| Nutrient | Cow’s Milk (8 oz) | Soy milk (8 oz) | Almond milk (8 oz) | Oat milk (8 oz) |
|---|---|---|---|---|
| Calories | 102 | 75 | 40 | 45 |
| Protein (grams) | 8 | 7 | 1 | 2 |
| Calcium (mg) | 306 | 302 | 451 | 350 |
| Vitamin D (mcg) | 2.47 | 2.40 | 2.48 | 2.00 |
| Potassium (mg) | 382 | 258 | 176 | 350 |
The Perfect Partner: Dairy’s Role in a Balanced Diet
Dairy’s versatility makes it an ideal complement to a wide array of foods, including fruits, vegetables, whole grains, and othre protein sources like meat, beans, and eggs. Most Americans fall short on essential nutrients like calcium,vitamin D,potassium,and fiber. Regular dairy consumption helps bridge the gap for calcium, vitamin D, and potassium. Pairing dairy with fruits, vegetables, and whole grains adds fiber to your meals, creating a more complete and nutritious dietary profile.
Consider chocolate milk, often touted as a perfect post-exercise recovery drink. Its combination of hydration, carbohydrates, and protein helps replenish the body after physical activity.Actually, a 2019 study published in the *European Journal of Clinical Nutrition* found that chocolate milk was as effective as, or more effective than, other commercially available sports drinks in promoting muscle recovery after exercise.
Connect to Local Farms: supporting Your Community Through Dairy
Choosing three daily servings of dairy also connects you to local dairy farmers. Due to milk’s perishable nature, processing plants are typically located near dairy farms, ensuring that milk is processed and sold locally. By purchasing dairy products, you’re not only nourishing yourself but also supporting hard-working farm families and positively impacting your local economy.
The U.S. dairy industry is a significant contributor to the national economy. According to the international Dairy Foods Association (IDFA) in 2023, “U.S. dairy generates $753 billion in total economic impact and supports more than 3.2 million jobs.” Supporting local dairy farms helps sustain these economic benefits within your own community.
Recipe: Cottage Cheese Egg Bites
Celebrate National nutrition Month with these flavorful and protein-packed cheesy egg bites. Perfect for a family breakfast or a convenient on-the-go option,this recipe is sure to keep you satisfied until your next meal.
| servings: | 6 (2 egg bites per serving) |
Ingredients:
- 6 large eggs
- 1 cup cottage cheese
- 1/4 cup milk
- 1/2 cup cheddar cheese
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup fresh baby spinach, chopped
- 2 small tomatoes, seeded and diced
Procedure:
- Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius). Coat a muffin pan with cooking spray and set aside.
- Add eggs, cottage cheese, milk, cheddar cheese, salt, and pepper to a food processor or blender.Blend until smooth.Pour the egg mixture into each cup of the prepared muffin pan.
- Add 1 tablespoon of spinach and 1 tablespoon of diced tomatoes to each muffin cup. Ensure the spinach is covered by the egg mixture.
- Place the pan in the preheated oven and bake for 25 minutes, or until the egg mixture is set. Serve and enjoy!
How can individuals with lactose intolerance still enjoy the benefits of dairy?
Dairy’s Nutritional Powerhouse: Interview with Dr. Evelyn Reed
Published:
As part of National Nutrition Month, Archyde is focusing on the remarkable benefits of dairy. We’re thrilled to have Dr. Evelyn Reed,a Registered Dietitian and Nutrition Specialist,joining us to shed some light on this essential food group. Welcome, Dr. Reed!
Interview
Archyde: Dr. Reed, why is dairy such a crucial part of a balanced diet, especially considering the current recommendations?
dr. Reed: Thank you for having me. Dairy foods, like milk, yogurt, and cheese, are packed with essential nutrients. The Dietary Guidelines for Americans suggest three servings daily,and for good reason. Dairy provides calcium for strong bones, high-quality protein for muscle maintenance, and crucial vitamins like Vitamin D, and iodine. These nutrients support overall health at every age, from childhood advancement to maintaining bone health later in life.
Archyde: It’s a little shocking that almost 90% of Americas do not meed the suggested daily servings.Many people also have concerns,such as lactose intolerance. How can individuals navigate these challenges while still enjoying the benefits of dairy?
Dr. Reed: Absolutely. Lactose intolerance is a real concern for many. Fortunately, lactose-free dairy options are widely available, offering the same nutritional benefits without the digestive discomfort. Plant-based alternatives can also be a choice, and the USDA has released information on their nutritional value, but it’s crucial to compare labels and look for fortified products to ensure adequate nutrient intake. Consulting a registered dietitian can help individuals make informed choices based on their specific needs and dietary restrictions.
Archyde: Chocolate milk is frequently enough touted as a great recovery drink after exercise.What makes it such an effective choice?
Dr. Reed: Chocolate milk’s combination of carbohydrates, protein, and hydration makes it an excellent post-exercise recovery beverage. The carbohydrates help replenish energy stores, the protein aids in muscle repair, and the fluid helps with rehydration. Studies even show it can be as effective as, or even more than, some commercial sports drinks.
Archyde: Beyond individual health, dairy farming also plays a significant role in our communities and economy. Can you expand on that?
Dr. Reed: Absolutely. Local dairy farms support the local economy, as the U.S. dairy industry generates a huge economic impact.By buying dairy products, consumers support farm families. Also, the industry is increasingly focused on sustainable practices. Initiatives like methane digesters and improved feed management are reducing environmental impact.
Archyde: The industry is also making strides in sustainability. What innovations are you most excited about?
Dr. Reed: I’m encouraged by the focus on sustainable practices, such as methane digesters and improved feed management. Consumers can also support environmentally conscious dairy production by looking for certifications on dairy products. Ultimately, it’s up to all of us to support a healthy, productive, and sustainable dairy habitat.
Archyde: what is your message to our readers this National Nutrition Month about incorporating dairy into their lives?
Dr. Reed: Make a conscious effort to include at least three servings of dairy each day. Whether it’s a glass of milk with breakfast, yogurt as a snack, or cheese in your meals, it is an easy step towards a healthier lifestyle.Explore the different dairy options,from low-fat choices to tasty recipes,and find what works best for you and your family. What are your favourite ways to incorporate dairy into your daily routine? Share with us in the comments below!
Archyde: Dr.Reed, thank you so much for your valuable insights. It was a pleasure having you.
