Live Healthy Live Well

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