Dairy is Good!

Why Do We Need Dairy Foods in Our Diet?

Why is the Dairy Food Group Important?

The dairy food group is important because it literally supports your body. Bones support your body and without dairy foods your bones can become weak and brittle and cause Osteoporosis. Osteoporosis is a disease caused by lack of calcium in the diet and causes bones to become weak, lose minerals like calcium, become fragile, and break easily. You can prevent osteoporosis by getting your daily recommended amounts of calcium, engage in regular wight-bearing exercise, and avoid smoking and excessive alcohol. Also building stronger bones while under the age of 30 can help prevent this disease.

Five healthy food choices are
  • Fortified Orange Juice
  • Yogurt
  • Milk
  • Collard Greens
  • Ricotta

Cheesy Chicken Pasta

  • 8 ounces whole-wheat penne
  • 2 cups 1/2-inch cauliflower florets
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup finely chopped onion
  • 1/2 cup dry white wine
  • 3 cups low-fat milk
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 cup shredded Gruyère, or Swiss cheese
  • 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
  • 1 teaspoon Dijon mustard
  • 2 tablespoons chopped fresh chives, or scallion greens



Preparation

  1. Bring a large pot of water to a boil. Add pasta and cook for 5 minutes. Add cauliflower florets and cook until the pasta and florets are tender, about 4 minutes more. Drain, rinse and return to the pot.
  2. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until tender, 2 to 3 minutes. Add wine and cook until reduced slightly, about 1 minute. Whisk milk, flour, salt and pepper together in a medium bowl and add to the pan. Bring to a boil over medium-high heat, stirring frequently. Cook, stirring, until thickened, about 1 minute. Reduce heat to low and stir in cheese until smooth. Stir chicken (or turkey) and mustard into the cheese sauce; cook until heated through, about 2 minutes.
  3. Stir the sauce into the drained pasta and cauliflower. Serve sprinkled with chives (or scallion greens).
Source- http://www.eatingwell.com/recipes/cheesy_chicken_pasta.html