By: Jacqueline Gomes, RDN, MBA
As we continue to stay focused on our health and wellness, dairy foods present a good opportunity to support your body with vitamin D and calcium – nutrients vital to good health. How much do you need? 3-A-Day, that’s 3 servings of milk, cheese or yogurt.
- Vitamin D aids in the absorption of calcium to form and maintain strong bones, it works with calcium to increase bone density and decrease fractures.
- Recent studies show that vitamin D may also protect against hypertension, cancer and several autoimmune diseases!
- Use Greenway Organic milk to add vital nutrients to smoothies, cereal and pancakes!
A serving of Dairy includes the following:
- 1 cup of fat-free or low-fat milk
- 1 ½ ounces of hard cheese (parmesan, mozzarella, Swiss)
- 1/3 cup of shredded cheese
- 2 ounces American cheese
- 2 cups cottage cheese
- 1/2 cup of ricotta cheese
- 1 cup of frozen yogurt
Eat Well Tip! Whenever possible, always choose lower fat varieties of dairy such as non-fat yogurt or 1% Greenway Organic milk.
Tropical Oatmeal Parfait
Prep: 10 mins
Cook: 5 mins
Makes: 4 Servings
- 1/4 cup walnut pieces
- 1-1/2 cups Old Fashioned Quaker© oats
- 2 cups Greenway® non-fat milk
- 2 cups fresh pineapple, peeled, cored, diced
- 2 cups non-fat vanilla Greek yogurt
- In a small skillet, toast walnut pieces over medium heat, turning halfway through, for 3 to 4 minutes or until walnuts are lightly browned.
- In a small saucepan, combine oatmeal and milk; simmer for 5 to 7 minutes over medium-low heat or until oats are tender and have absorbed the milk.
- In a bowl or glass, layer 1/2 cup cooked oatmeal with 1/2 cup pineapple, 1/2 cup yogurt and 1 tablespoon walnuts.
Tip: If you’re short on time, instant Quaker© oats may be substituted.
Nutrition Information Per serving:
Calories 350; Total Fat 7 g; Saturated Fat 1 g; Trans Fat 0 g; Cholesterol 0 mg;; Sodium 100 mg; Total Carbohydrate 54 g; Dietary Fiber 5 g; Protein 19 g
Recipe source: USDairy.com