Dairy Packs a Punch with Protein

Posted on June 18, 2013 by Amy

 

Have you ever noticed that when you eat a healthy breakfast, complete with a protein such as milk, cheese or yogurt, you feel satisfied longer? Research is now confirming that eating protein in the morning and throughout the day can prevent overeating and help you maintain a healthy weight. A recent study in the “Journal of Nutrition” found that increased consumption of dairy protein helps dieters lose more fat and maintain lean muscle than other diets.

Eating dairy protein increases “satiety” (your feeling of fullness) and regulates metabolism. Consuming milk, cheese or yogurt is a convenient and tasty way to get protein, which experts recommend be consumed through food rather than supplements.

Other emerging research on protein states the importance of balancing protein intake throughout the day rather than consuming a large amount all at once. The typical American diet often includes an oversized portion of protein at dinner. Instead, try infusing your diet with protein at breakfast, lunch and dinner.

What’s more, dairy products like milk, cheese and yogurt are affordable sources of protein.Visit UDIM’s new Pinterest page, where you’ll find creative recipes to inspire you as you add protein to your meals throughout the day!

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Five Reasons to Celebrate June Dairy Month

Posted on June 4, 2013 by Amy

 

June is Dairy Month! Pour yourself a cool, refreshing glass of milk and read on for five great reasons to celebrate:

1.      Milk is nutritious. With nine essential ingredients, including calcium, vitamin D and protein, a single glass of milk contains as much potassium as a small banana.

2.      Dairy products are a budget-friendly, wholesome food choice. At just 25 cents a glass, milk is a nutritional bargain. Milk and other dairy products such as cheese and yogurt are by far the lowest cost food source of calcium available to consumers.

3.      Milk fuels our children. A recent study showed that milk is the No. 1 food source of key nutrients including calcium, potassium, vitamin D and protein –but contributes only 7 percent of total calories. Current Dietary Guidelines recommend that kids (ages 2-3) get 2 cups of low-fat or fat-free milk and milk products daily. Children (ages 4-8) should bump that up to 2 ½ cups, and children over 9 should aim for 3 cups a day.

4.      Drinking milk may help lower your blood pressure. Studies show that the calcium, potassium and magnesium present in dairy products help maintain blood pressure and may help reduce the risk of hypertension. Eating two to three servings of dairy as part of a balanced diet could even help lower blood pressure.

5.      Drinking milk helps your body recover from a workout. The essential nutrients found in milk not only can help refuel your muscles with carbohydrates, they also can reduce muscle breakdown and rehydrate your body. There’s a reason why chocolate milk has become the hottest sports recovery beverage around!

 

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Spring Into Better Health with Dairy

Posted on April 5, 2013 by Lois

Finally, it’s spring! It’s a time of renewal when many of us are inspired to update our surroundings, our wardrobes, and our diets. Perhaps you’re thinking of making more healthful dietary choices to help undo those unhealthy eating habits that may have crept in during the long, gray days of winter.

Start with Dairy

If you’re thinking about reevaluating your eating habits, taking a look at your dairy intake is a good place to start. The first question you should ask yourself is “Am I consuming enough dairy?” The Dietary Guidelines for Americans recommend 3 cups per day of low-fat or fat-free milk, cheese, or yogurt for people nine years and older. Unfortunately, many Americans in this age bracket consume only about half of this recommended amount – on average only 1.6 cup equivalents of dairy a day. Adding just one more daily serving of milk, cheese, or yogurt can help meet the recommendation and close or narrow some of our nutrient gaps, according to a study in Nutrition Research.

Dairy Foods are Among Top Sources of Many Nutrients.

Milk and other dairy foods are tasty, convenient, and relatively affordable. They also provide a unique package of nutrients essential for good health and are an important part of any healthy diet. A new study in the journal Nutrients reinforces the importance of consuming nutrient-rich foods, such a low-fat and fat-free milk, cheese, and yogurt to help U.S. adults 19 years and older meet nutrient recommendations within their calorie needs. This study found that milk ranked No. 1 as a food source of calcium, vitamin D, potassium, vitamin A, riboflavin, and phosphorus, and contributed only 3.8 percent of calories. Also, milk and cheese together accounted for nearly half of the calcium, nearly a quarter of the phosphorus, and slightly more protein than either poultry or beef.

Dairy’s Health Benefits Reinforced.

Intake of dairy foods is associated with health benefits. The 2010 Dietary Guidelines state “moderate evidence shows dairy consumption is associated with improved bone health, especially in children and adolescents, and a reduced risk of cardiovascular disease and type 2 diabetes and with lower blood pressure in adults.” Newer scientific evidence reviewed in Nutrition Reviews led the authors to conclude “consuming more than three servings of dairy per day leads to better nutrient status and improved bone health and is associated with lower blood pressure and reduced risk of cardiovascular disease and type 2 diabetes.”

Looking for Fresh Ideas to Boost your Dairy Intake?

Clearly, there are good reasons to spring into healthy dairy habits. To incorporate more dairy foods in your diet, visit National Dairy Council’s “30 Days of Dairy” and its Recipe Index.

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March is National Nutrition Month!

Posted on March 28, 2013 by Allison

 
March is National Nutrition Month! As a registered dietitian (RD) this means I get to celebrate my love for food and nutrition all month long. And there is an entire day in March dedicated just to RD’s!

I was especially excited about this year’s National Nutrition Month theme of “Eat Right, Your Way, Every Day.” To me, this really highlights how RD’s should be encouraging individuals to lead their everyday lives. Eating right, your way, every day means you should be choosing foods that are healthy and foods you enjoy, on a daily basis.

Eat Right
It is important to try and eat a balanced diet, by including foods from all food groups: fruits, vegetables, whole grains, lean protein, and low-fat/fat-free dairy products, like milk, cheese and yogurt. Many people struggle with finding nutrient rich foods or meals they enjoy eating on a regular basis. Click here for some great recipes to help you get started.

Your Way
Eating properly does not mean giving up your favorite foods. Including foods that you love in your diet may help you stick to your goals and will support a more balanced diet and life overall.

The other part of the equation for leading a healthy life is exercise. Again, being realistic with your exercise regimen will help you stick with your goals and make you more satisfied all around. make sure you are doing exercises that you enjoy, like hiking, playing with your kids, or taking the dog for a walk.

Every Day
Stick with it! It takes about 21 days to form a habit, and by eating right your way, every day, those 21 days will be gone before you know it! By including more nutrient rich foods in your diet and exercising regularly, you’ve earned a little indulgence! I always encourage everything in moderation , and, if you’re like me, you love ice cream. While it’s not an “every day” snack, you can definitely treat yourself once in a while.

Eating right and getting enough exercise does not mean you have to give up the foods you love. With exercise and moderation in your food choices, you can enjoy your favorite foods on a regular basis!

Happy National Nutrition month and enjoy that ice cream, or cupcake, or cookie…

Here are three of UDIM’s registered dietitians enjoying a special birthday treat!

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A Healthy Heart = A Happy Heart!

Posted on February 28, 2013 by Amy


February is a time of year that allows us to focus on things that make our ‘heart’ feel good — the people that we hold near and dear to us, and the importance of maintaining good health. This doesn’t ONLY happen because we celebrate Valentine’s Day every February 14th (although it helps); it happens because February is recognized as American Heart Month!

Nearly one in three Americans has high blood pressure or hypertension, which is a major risk factor for heart disease and stroke. Lifestyle modifications, including diet, are an important part of any plan to achieve and maintain a healthy blood pressure.

The Dietary Approaches to Stop Hypertension eating plan includes two to three daily servings of dairy foods and eight to 10 daily servings of fruits and vegetable, and is recommended by the 2010 Dietary Guidelines for Americans, the National Heart, Lung and Blood Institute and the American Heart Association to prevent and control high blood pressure.

Dairy foods are an integral part of DASH because they contain a trio of minerals – calcium, potassium and magnesium – that play an important role in maintaining healthy blood pressure. It’s important to note that Americans who enjoy three servings of dairy every day have significantly higher intakes of potassium compared to those who do not. So, if you’re not meeting the three servings, remember to pour one more (glass of milk)!

Keep in mind that heart health shouldn’t be a discussion that is limited to the month of February. So, the next time you think about those you love and hold near and dear to your heart, think about the memories you share and take that next step to improve your heart health!

To learn more about American Heart Month and resources that encourage good heart health, please visit:

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Lactose Intolerance: An often misunderstood condition

Posted on February 27, 2013 by Amy

 

Since February is Lactose Intolerance (LI) Awareness Month, it is important that I take a little time to focus on the facts of the often misunderstood, highly individualized condition. Many Americans self-diagnose conditions such as lactose intolerance before consulting a doctor or registered dietitian, and end up avoiding dairy foods and missing out on many essential nutrients, which are vital to good health!

Having lactose intolerance doesn’t mean you have to give up dairy altogether — different people can handle different amounts of lactose, and there’s a solution to meet almost everyone’s needs in the dairy group! The key is to find solutions that work best for each individual — from lactose-free milk to familiar dairy foods we have always known and loved that are typically easier to digest for people with lactose intolerance, such as yogurt and natural cheeses.

Try some of the tips below to help you and your loved ones manage their lactose intolerance, and still enjoy dairy and the unique nutrient package that it provides:

  • Try It. Opt for lactose-free milk and milk products. They are real milk products, just without the lactose. They taste great and provide the same nutrients as regular dairy foods.
  • Stir It. Mix milk with other foods, such as soups and cereal; blend with fruit or drink milk with meals. Solid foods help slow digestion and allow the body more time to digest lactose.
  • Slice It. Top sandwiches or crackers with natural cheeses such as Cheddar, Colby, Monterey Jack, Mozzarella and Swiss. These cheeses contain small amounts of lactose, so they are great options to try.
  • Shred It. Shred your favorite natural cheese onto veggies, pastas and salads. It’s an easy way to get dairy that contains minimal amounts of lactose.
  • Spoon It. Enjoy yogurt, which is easy to digest. The live and active cultures in yogurt help to digest lactose.

For more tips and resources, check out:

Check out some great recipes on National Dairy Council’s hub at AllRecipes.com, also found under “Trusted Brands: Partner Recipes,” and pinboards on National Dairy Council’s Pinterest page for dishes that offer the great taste and nutritional benefits of milk, cheese and yogurt that are typically easier to digest for people with lactose intolerance.

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Milk: Mom’s favorite drink, nature’s perfect drink

Posted on February 14, 2013 by Amy

Growing up, I can remember sitting down at the table for dinner, and sure enough, there was always a glass of milk next to my plate. I never really understood the importance of that glass of milk… until I began my schooling to become a registered dietitian… when I quickly realized that it was a ‘gift’ my mom was giving us, the gift of good health!

One glass of milk, whether it is white or flavored, provides nine essential nutrients, nutrients that are vital for optimal health. Milk is one of the richest dietary sources of calcium, and it’s an excellent source of vitamin D, which helps your body absorb calcium. Science continues to show that calcium and vitamin D are two essential bone-building nutrients.1

Aside from making your bones stronger, three daily servings of low-fat or fat-free milk can help improve overall nutrient intake and reduce the risk of various chronic diseases. For example, three vital minerals found in milk and other dairy foods – calcium, potassium, and magnesium – may play an important role in maintaining healthy blood pressure.2,3 And, research shows the low-fat Dietary Approaches to Stop Hypertension (DASH) eating plan – supported by the Dietary Guidelines for Americans, the National Heart Lung and Blood Institute, and the American Heart Association – may help manage blood pressure.

An added bonus: I am always looking for ways to get the most ‘bang for my buck’—and I’m sure many of you are, too. Few foods deliver dairy’s powerhouse of nutrients in such an affordable, appealing and readily available way. Milk, which ends up being about 25 cents a glass, is a nutritional bargain!

Dairy producers work very hard to produce this ‘gift’ every day of the year, so that we can enjoy a safe, wholesome and nutritious product. So next time you’re grocery shopping, remember to pick up a gallon of milk so that you and your family can reap the benefits of this delicious drink!

Happy Valentine’s Day!

 

References:

1 U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General, 2004. http://www.surgeongeneral.gov/library.%20Accessed%20October%2020, 2004.

2 Nowson C, et al. Blood pressure change with weight loss is affected by diet type in men. American Journal of Clinical Nutrition. 2005; 81: 983-9.

3 National Heart, Lung and Blood Institute (NHLBI). Facts about high blood pressure. http://hin.nhlbi.nih.gov/mission/abouthbp/abouthbp.htm Accessed May 6, 2005.

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New year, new you: food and fitness can make the difference

Posted on January 29, 2013 by Amy

With the start of the New Year, I like to think of January not as a time to make New Year’s resolutions, but more of a time to set New Year’s goals! It is very common for people to make resolutions that focus on losing a certain amount of weight or increasing the amount of exercise they do every day. These are great aspirations, but they can be difficult to achieve and maintain over time, and can lead to disappointment if they aren’t attained. You can really make a positive impact on your overall health and wellness by focusing on these three simple goals:

  1. Try new foods! Eating recipes that include more nutrient-rich foods, like low-fat dairy, fruits, vegetables, whole grains, and lean proteins will help you get the nutrition you need to stay healthy and strong. National Dairy Council has a collection of great recipes that will help you get started!
  2. Move more! This doesn’t mean that you need to go to the gym for 30-60 minutes every day. This can be done by taking a 15 minute walk during your lunch hour, taking the stairs to your next meeting, parking at a distance from the store so you take more steps each day or even dancing to music between commercials. 
  3. Make it fun! The saying, “Everything’s better with a friend by your side,” is the perfect way to maintain health, and you can do this by working out with friends, cooking with your family, and eating meals with your kids, just to name a few.

The 2010 Dietary Guidelines for Americans recommends choosing foods that provide more potassium, dietary fiber, calcium and vitamin D, which are identified as nutrients lacking in Americans diets. Foods that provide these nutrients include vegetables, fruits, whole grains, and milk and milk products. A great thing to remember is that milk is the number one food source of calcium, potassium and Vitamin D.

To learn more ways to reach your nutrition and physical activity goals for 2013, please visit www.choosemyplate.gov!

 

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Stocking Up on Nutrient-Rich Stocking Stuffer Ideas

Posted on December 21, 2012 by Amy

With the holidays right around the corner, you might be looking for the perfect stocking stuffer ideas. Well, look no further because we have some nutrient-rich ideas to help you this year!

1. Pick up some straws that flavor your individual milk glasses. These items are individually packaged, can be found in your local grocery store, and come in a variety of flavors—with a flavor to satisfy everyone’s palate! Milk packs a powerful nutrient punch by providing nine essential nutrients—so whether you enjoy your milk flavored or unflavored this holiday season, you will be getting the nutrition you need to fuel your day!

2. Since mustaches are trendy right now, get some milk mustache finger tattoos. These temporary tattoos can provide the opportunity for a teachable moment—remind your family how important it is to get their three servings of dairy every day!

3. I don’t think there is a better treat than a nice glass of homemade hot cocoa. Stick some chocolate covered spoons in your loved ones stockings. When everyone comes in from playing outside in the snow—heat up some low-fat milk, stir with your spoons, and enjoy! At just about 25 cents a glass, milk is a nutritional bargain.

4. For the large stocking—give your loved ones the hand blender they’ve always wanted! Your family and friends won’t just love this Christmas morning—they will love this every day of the year. There’s no better way than to start your day with a fruit and yogurt smoothie!

5. Pack each family members stocking with a different fruit. Whether you’re getting ready for breakfast or looking for that perfect pick-me-up snack mid-afternoon, gather all the fruits, cut the fruits, and serve them with a tasty yogurt dip! To help you get started, I’ve included my favorite simple yogurt dip recipe below.

 

Fantastic Fresh Fruit Yogurt Dip

2 ½ c. low-fat vanilla yogurt
1 T. honey
¼ t. cinnamon

Place yogurt in a bowl, and stir in honey and cinnamon. Chill before serving.

Adapted from National Dairy Council recipe collection. To find more great milk, cheese, and yogurt recipes from National Dairy Council, visit: http://www.nationaldairycouncil.org/Recipes/Pages/RecipeLanding.aspx

From our UDIM homes to yours, Happy Holidays!

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Entertaining with Ease… and Cheese!

Posted on November 21, 2012 by Amy

Every year when November rolls around, I jump for joy because of the upcoming holiday season! To me, there is no better gift than spending time with family and friends, celebrating life and togetherness, making memories and sharing meals! I have to admit that sharing meals has taken on a whole new meaning the last couple of years – I never used to worry about what I would bring to the gathering or even think about planning the meals, but now this is something that’s actually on my mind!

Many people this time of year love to entertain and lavish guests with special fare. But studies show that we want recipes that are tastier, quicker and easier. Serving appetizers like cheese boards and fondue can keep the host/hostess out of the kitchen and mingling with guests. And here’s the added benefit – these dishes not only give the gift of good taste, but also good health!

 

A cheese board is great because requires no cooking at all. It’s sure to be a hit, takes less than 10 minutes to prepare and showcases the natural beauty of cheese. In preparing a cheese board, I like to follow these simple tips:

  • Serve three to five different cheeses
  • Vary the cheese in taste, texture and appearance – mild to bold flavors; soft to firm texture; light to dark colors
  • To add nutrients and great flavor combinations, pair the cheese with apples, pears, nuts, and whole grain crusty bread
  • Display the cheese on a wooden tray or colorful ceramic platter that is large enough to keep the cheese from touching (I like to make mine into fun shapes, for example, in December I’ll make Christmas tree cheese boards).

 

National Dairy Council’s Cheddar Fondue uses light cheddar cheese and skim milk as the main ingredients, which give the sauce a rich taste, without the fat or high calories. More importantly, dairy provides nine essential vitamins and minerals like calcium, protein and potassium.

And because it’s a sure crowd pleaser, I want to share with you my very own Cheese Ball recipe!

In a medium size bowl:

  • Mash 16 ounces of reduced fat cream cheese
  • Mix in 1/3 pack of your favorite ranch dressing mix, ¼ cup chopped onions, and ¼ cup cubed ham
  • Shape the mixture into two balls and roll balls in ½ cup chopped pecans and ¾ cup reduced fat shredded cheddar cheese
  • Refrigerate covered until ready to serve, and serve with whole wheat crackers and raw veggies (my family really likes broccoli and carrots). ENJOY!

 

‘Tis the season! Enjoy the holidays as much as your guests this year, and make entertaining easier with appetizers that are sure to please. Ahh, the power of cheese!

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