June is National Dairy Month. There are over 2,500 dairy farms in Ohio and West Virginia. These hardworking dairy families work around-the-clock to produce safe, high quality milk. Let’s take the time this month to honor these families that provide us with milk and dairy foods. The American Dairy Association Mideast is having Farmer Fridays on Facebook during the month of June. Every Friday at noon you can watch them go live from a different Ohio dairy farm. They will tour the farm so you can see what goes on behind the scenes.
Dairy products provide us with calcium, potassium, Vitamin D, and protein. They can reduce the risk of osteoporosis, cardiovascular disease, and Type 2 diabetes. Dairy products can help lower blood pressure and of course, they are good for bones.
When selecting dairy products look for low-fat or fat-free varieties. A serving size of 3 cups is recommended for anyone over the age of nine. Check this list to find what the equivalent is for 1 cup of dairy.
Do you struggle with getting enough dairy? Try some of these tips:
- Yogurt fruit smoothie
- Add milk to oatmeal
- Top casseroles with low-fat shredded cheese
- Make pudding with fat-free or low-fat milk for a dessert
- Include milk as a beverage at meals
One dairy product I would like to highlight that isn’t consumed enough is plain, nonfat Greek yogurt. All yogurts provide us with calcium, potassium, protein, zinc, and vitamins B6 and B12. However, Greek yogurt is thicker, creamier, lower in lactose, contains probiotic cultures, and has twice the amount of protein! Since there is more protein in Greek yogurt, it helps keep you feeling full longer which helps with weight control. What’s your favorite way to eat plain, nonfat Greek yogurt?
Greek Yogurt Recipes to try:
Honey Mustard Yogurt Chicken Skewers
Banana Split Greek Yogurt Pancakes
Roasted Red Pepper Greek Yogurt Hummus
Light and Creamy Barbecue Chicken Salad
Sources:
Goard, L., & Oliveri, C. (2015, February 20). Putting MyPlate on Your Table: Dairy. Retrieved from https://ohioline.osu.edu/factsheet/SS-150
Higgins, S. (2018, June 1). June Dairy Month. Retrieved from https://www.drink-milk.com/june-dairy-month/
National Center for Complimentary Health (October 2016). Probiotics: In Depth. Retrieved from https://nccih.nih.gov/health/probiotics/introduction.htm
Zelman, K. M. (2010). 6 Best Foods You’re Not Eating. Retrieved from https://www.webmd.com/diet/features/best-foods-you-are-not-eating#1
Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu
Live Healthy Live Well 
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