June 2, 2005

Prairie Fare: Don’t Get a “D” in Dairy This Summer

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

School’s out. With different schedules and less structured days, kids’ eating habits can become a little delinquent. Be sure you and your family members don’t earn “D’s” in dairy, especially during June, which is National Dairy Month.

Milk breaks are common in elementary schools. Will midmorning milk breaks continue in your home? Milk breaks are a good idea for adults to boost calcium intake, too. If you like coffee, consider “whitening” it with milk. You also could try a yogurt break or a cheese-and-cracker break.

Most first-graders know that calcium-rich dairy foods help keep bones and teeth strong. Dairy foods also help with weight management, according to research studies. As people shape up for summer, dairy foods can help.

In a six-month study, two groups of people consumed the same amount of calories, but one group ate three or four servings of dairy as part of their diet. The “high-dairy” group lost 24 pounds, significantly more than the “low-dairy” group, and they lost more weight in the abdominal area. In other words, eat dairy foods and trim calories if your goal is to lose a “spare tire.” Get some physical activity, too.

As the weather warms, kids of all ages may opt for soda pop and other sweetened beverages instead of milk as their preferred form of refreshment. This cuts calcium intake and fills them up with empty calories, which can lead to weight gain.

Drinking more milk, however, can crowd out sweetened beverages, too. University of Iowa researchers surveyed the parents of 645 children. They found that kids as young as 2 who drank more milk were less likely to drink many sweetened beverages.

Here are some tips to help keep you and your family ahead of the curve when it comes to nutrition practices:

• Drink milk with meals. Aim for at least three daily servings of milk and other dairy foods. Have water with snacks and save sweetened beverages for occasional treats.
• Eat meals as a family as often as possible. Kids who eat with their families have a healthier overall diet, and they consume more calcium-rich milk and fewer sweetened soft drinks.
• Try some new dairy-based recipes this summer or add some dairy to your favorites. Aim for three servings of dairy a day. Sprinkle cheese on eggs, top baked potatoes with nonfat yogurt and chives, and experiment with refreshing smoothie recipes.
• Check out www.mypyramid.gov for a personalized pyramid for each member of your family. Try the pyramid tracker and assess your diet, including your milk and dairy intake. The online tool even “grades” your intake with smiling and frowning faces.

Here’s a refreshing recipe for a milk break. For more “grade A” dairy recipes, visit www.3aday.org.

Pudding and Fruit Milk Mixer

3 1/2 c. low-fat milk
1 package vanilla instant pudding
1 medium banana cut into chunks
1/2 c. fresh or frozen strawberries or peaches

Place ingredients in blender. Cover. Blend until smooth (about one minute). Serve immediately.

Makes 4 servings. Each serving has 230 calories, 4.5 grams of fat, 42 grams of carbohydrates and about a fourth of the daily recommendation for calcium.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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