Every Habit 4 Health boot camper starts boot camp with an introduction the food pyramid and we gradually introduce you to new foods and their importance to your daily life.
Here's another lesson. Your food pyramid recommends 3 servings of dairy foods daily.
Why is it important to eat dairy products?
- Richest source of calcium which is needed for strong teeth and bones. Calcium-rich diets may lower risk of some diseases such as osteoporosis (affects 10 million people in the United States!), hypertension, certain cancers and may help you manage your weight.
- Most milk is fortified with vitamin D which aids the absorption of calcium.
- Daily products provide protein, B vitamins and other minerals your body needs.
- Fermented dairy products such as yogurt and buttermilk, also contain probiotic bacteria (a.k.a 'good bacteria') which maintains a healthy digestive tract, and may protect against cancer and high cholesterol.
How can I add more nonfat or low fat dairy to your day?
- Make a smoothie using yogurt, a banana, fresh or frozen fruit and ice- a refreshing and filling treat in the Iowa hot weather
- Try low-fat puddings or yogurts to satisfy your sweet tooth
- make a low-fat quesadilla for lunch or a snack. Top a whole wheat tortilla with low-fat cheese. Fold in half and microwave or put into skillet to melt cheese. Serve with salsa.
- Add nonfat dried milk poser to soups, casseroles, smoothies
- Add low fat or nonfat ricotta cheese to Italian dishes or use as a spread in place of cream cheese (ricotta has 8x as much calcium as cottage cheese)
- Have a bowl of whole grain cereal with nonfat milk for a meal or a snack
- Select nonfat or 1% milk as your beverage for at least one meal a day.
source: www.3aday.org
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