Dairy Food is Good for You!

Everyone should switch to skim or 1% milk!

Why would you want to drink milk or eat dairy foods?

My personal motivation is because it tastes great! But if that's not enough for you, listen up.


Most dairy foods have calcium in them and that is something that you need a lot of when you are young. Once you grow up, you can no longer put calcium into your bones, so you are stuck with what you have. You want to make sure that what you are stuck with is a lot of calcium so that you bones stay strong for many years to come.

Osteo-what?

Osteoporosis. This is a disease of your bones. Sounds bad, huh? It is. Osteoporosis is a disease where your bones looses its calcium and there for becomes weak, fragile and brittle.


But do not fear because prevention steps are here!

1. Get the daily recommended amounts of vitamin D and calcium.

2. Engage in regular weight bearing activity.

3. Avoid smoking and excessive alcohol.

4. Talk to your doctor about you bone health regularly.

How do I even eat dairy...?

Here are five healthy food choices that will help you get your daily dairy doses!

1. Drink skim or 1% milk.

2. Fat free or low-fat yogurt.

3. Make dips for fruit or veggies from low-fat yogurt.

4. Add fat free or low-fat milk instead of water to oatmeal and hot cereals.

5. If you drink cappuccinos or lattes ask for fat free or low-fat milk in them.

Want to make something healthy with dairy?

Try this! It is a homemade mac and cheese recipe!


Makes: 4 servings, about 1 1/2 cups each

Active Time: 55 minutes

Total Time: 1 1/2 hours


INGREDIENTS

CREAM SAUCE WITHOUT THE CREAM

  • 1 tablespoon extra-virgin olive oil
  • 1 cup finely chopped onion
  • 2/3 cup long- or medium-grain white rice
  • 5 cups reduced-sodium chicken broth or “no-chicken” broth (see Tip)
  • 1 cup dry white wine
  • 1/4 teaspoon salt, or more to taste
  • Freshly ground pepper, preferably white

MAC & CHEESE

  • 8 ounces (2 cups) whole-wheat elbow noodles or other small pasta
  • 2 1/2 cups Cream Sauce without the Cream
  • 1 cup shredded sharp Cheddar or Gruyère cheese
  • Freshly ground pepper to taste
  • Hot sauce to taste
  • 3/4 cup fresh whole-wheat breadcrumbs (see Tip)
  • 1/4 cup freshly grated Parmesan cheese
  • 2 tablespoons finely chopped parsley
  • 1 tablespoon extra-virgin olive oil



PREPARATION

  1. To prepare cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
  2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper, preferably white pepper.
  3. To prepare mac & cheese: Preheat oven to 375°F. Coat a 6-cup (or similar-size) baking dish with cooking spray.
  4. Bring a large pot of water to a boil. Add pasta and cook 3 to 4 minutes less than the package directions. Drain and transfer to the prepared baking dish.
  5. Combine 2 1/2 cups of the Cream Sauce and Cheddar (or Gruyère) in a medium saucepan. Stir over medium heat until melted. Season with pepper and hot sauce. Pour the sauce over the pasta and gently stir to combine. Combine breadcrumbs, Parmesan, parsley and 1 tablespoon oil in a small bowl and sprinkle over the casserole.
  6. Bake until the top is golden and the sauce is bubbling, about 30 minutes.

Sources

Works Cited

"Healthy Dairy Choices, MyPyramid Plan from OnHealth." MedicineNet. Government, n.d. Web. 12 Oct. 2015.

Well, Eating. "Mac & Cheese." EatingWell. Eating Well, Jan. 2012. Web. 12 Oct. 2015.