It’s National Dairy Month, so we thought we’d pay homage to all things dairy by highlighting the nutrients found in milk, sharing some mind-boggling statistics and passing along a favorite dairy recipe.
What’s in it for me?
A single 8 oz serving of milk is a good or excellent source of nine essential nutrients:
- Calcium (30% of DV) - Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.
- Vitamin D* (25% of DV) - Vitamin D helps promote the absorption of calcium necessary for bone mineralization. *Milk is fortified with Vitamin D.
- Protein (16% of DV) - The protein in milk is a “complete protein,” which means it contains all of the essential amino acids or “building blocks” of protein. Protein builds and repairs muscle tissue, and serves as a source of energy during intense exercise.
- Potassium (11% of DV) – Milk contains more potassium than the leading sports drink. Potassium plays a role in maintaining your body’s fluid balance and blood pressure levels. It’s also needed for muscle activity and contraction.
- Vitamin A (10% of DV) - This nutrient helps maintain vision and skin health. It also helps promotes normal cell growth and supports your immune system.
- Vitamin B12 (22% of DV) - This B-vitamin helps build red blood cells that carry oxygen from the lungs to working muscles.
- Riboflavin (26% of DV) - Also known as vitamin B2, Riboflavin helps convert food into energy – a process crucial for muscle activity.
- Niacin (10% of DV) - Niacin is important for the function of many enzymes in your body, and is involved in the metabolism of sugars and fatty acids.
- Phosphorus (25% of DV) – This mineral helps strengthen bones and generates energy in your body’s cells.
A Pound of Cure
The current Dietary Guidelines for Americans recommend three 8 oz servings of low-fat or fat-free dairy products per day.
If current statistics are any indication, we’re not having any problem getting enough dairy in our diets. According to the Wisconsin Dairy Association the annual per capita consumption of dairy products is 616 pounds! Here’s a breakdown of what’s included in that total:
- 204 pounds of milk/cream
- 5.1 pounds of butter
- 33.3 pounds of cheese
- 2.4 pounds of cottage cheese
- 7.1 pounds of evaporated and condensed milk
- 22.4 pounds of frozen dairy
- 4.6 pounds of dry dairy products
Obviously there are many ways to enjoy dairy. But since it is summer, here’s one recipe that might help you chill out. It’s also a fun activity for kids.
Mango Yogurt Freezer Pops
2 fresh ripe mangoes, pitted, peeled or 2 c. frozen mango
½ c. water
¼ c. lemon juice
2 ¼ c. low-fat vanilla yogurt
Small (4 oz.) paper cups
Wooden craft sticks
Place all ingredients into a blender and blend on high speed until smooth. Divide mixture evenly into small paper cups. Cover each cup with foil and insert a wooden craft stick into the center of each pop. Freeze for 6 hours or until firm. Makes 12 pops.
Nutrition information per serving: Calories: 65; Total Fat: 1 g; Saturated Fat: 1 g; Sodium: 32 mg; Carbohydrates: 11 g; Fiber: 1 g; Protein: 3 g.
Cookbook Supports Cancer Research
This recipe is from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery, but it is appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.
Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovatorssm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $120,000!
Sources:
National Dairy Council
Wisconsin Milk Marketing Board