Connect nutrition, health and flavor with dairy

This March, celebrate National Nutrition Month by raising a glass of cold milk. Count on dairy to bring together a wide range of food to create delicious, nutritious meals. These meals, in turn, connect us to family, friends, local farms and better health.

Since 1980, the Academy of Nutrition and Dietetics has been raising awareness about the importance of nutrition for individuals of all ages with this month-long initiative. Dairy, with its versatile role in recipes and meals, fits well with this year’s theme of “Food Connects Us.” Dairy is often the foundational ingredient in well-loved family recipes to some of the most nutrient-dense meals.

Fueling Health at Every Age

The 2020-2025 Dietary Guidelines for Americans recommends three servings of dairy a day. Reach for low-fat milk, yogurt and cheese to meet these dairy goals throughout your life. Almost 90% of Americans fall short in meeting this goal. If you are looking to make a small, sustainable change to your eating habits, adding a serving of milk, yogurt or cheese to your day is a great start.

Specifically, milk, yogurt and cheese are excellent sources of calcium. Consuming adequate calcium from an early age helps reduce the risk of osteoporosis, or weak bones, in later years. These foods also provide quality protein, which supports muscle growth and helps preserve muscle mass as we age. In all, each 8-ounce glass of milk delivers 13 essential nutrients that build strong bodies. In addition to calcium, milk is an excellent source of vitamin B12 and iodine. Vitamin B12 supports healthy blood cells and a healthy nervous system. Iodine is a key nutrient for bone and brain development during pregnancy and infancy and supports cognitive function in childhood.

The Perfect Partner

Dairy pairs well with fruits, vegetables, whole grains and other protein-rich foods like meat, beans and eggs. Most Americans do not consume enough calcium, vitamin D, potassium and fiber. Consuming dairy foods on a regular basis will help ensure that you provide your body with calcium, vitamin D and potassium. When you pair milk, cheese and yogurt with fruits, vegetables and whole grains, you add fiber to your meals. Dairy foods, especially chocolate milk, are also the perfect partner for refueling after exercise. Chocolate milk is hydrating and provides the right amount of carbohydrates and protein to refuel your body after exercise.

Connect to Local Farms

Those three dairy servings a day also connect you to local dairy farmers. Because milk is perishable, processing plants are usually located near dairy farms. Milk from dairy farms is processed and sold locally. By purchasing dairy foods, you support hard-working farm families near you and positively impact your local community.

Cottage Cheese Egg Bites

Celebrate National Nutrition Month with these flavorful cheesy egg bites. Make them for a family breakfast or make them ahead time for breakfast on the go. This protein-rich breakfast will keep you satisfied until your next meal.

Servings: 6 (2 egg bites)

Ingredients

6 large eggs

1 cup cottage cheese

1/4 cup milk

1/2 cup cheddar cheese

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup fresh baby spinach, chopped

2 small tomatoes, seeded and diced

Procedure

Preheat oven to 350 degrees. Coat muffin pan with cooking spray and set aside.

Add eggs, cottage cheese, milk, cheese, salt and pepper to food processor or blender. Blend ingredients until smooth. Pour egg mixture into each cup of the muffin pan.

Add 1 tablespoon of spinach and 1 tablespoon of tomatoes to each muffin cup. Make sure the spinach is covered by egg mixture.

Place the pan in the oven and bake for 25 minutes until egg mixture is set. Serve and enjoy!