Spring into healthy habits with dairy

Spring is an inspiring time of rebirth and renewal. As nature wakes up from winter, St. Louis District Dairy Council encourages you to take a fresh look at your self-care routine. With the colder months behind us, it makes sense to explore new ways to improve your health and wellness. It may be as easy as adding outdoor physical activity to enjoy the warmer weather or adjusting your afternoon snack choices. So, celebrate the change of seasons and spring into health this month with simple changes.

Rethink Your Diet

Spring is all about new beginnings, fresh starts and hope for new opportunities. It is also the perfect time to take a closer look at eating habits to improve health. Focus on foods that nourish your body like yogurt parfaits with berries, omelets with vegetables and cheese, and salads with fresh produce. As you welcome the new season, take an inventory of food shopping habits as well. Spend more time in the produce section and select new-to-you seasonal fruits and vegetables. Delicious, energizing spring choices include strawberries, spinach, citrus, peas, asparagus, artichokes and mushrooms. All of these in-season options pair well with creamy delicious dairy foods like cheese and yogurt.

Choose Nutrient-Rich Foods

Dairy foods provide many essential nutrients your body needs, so make an effort to incorporate them into meals. Dairy foods, like cottage cheese or milk can be enjoyed alone, but also make great ingredients in recipes or partners in snacks. Use plain Greek yogurt as the base for dips or a topping for baked potatoes. Enjoy a glass of milk with dinner. Keep in mind, healthy changes are not a matter of removing favorite foods. Whether aiming to decrease calories or boost your protein intake, simple tweaks can help pave the way toward meeting larger goals. Dairy’s variety and versatility make it easy to find an option that adds taste — and important nutrients — to any meal.

Reevaluate Your Liquid Intake

Make wise choices when it comes to beverages. Energy drinks, cocktails and soft drinks can add excess calories, sugar and caffeine and little nutrition to your diet. Rather than sipping soda, enjoy a glass of ice-cold flavored milk. Milk’s protein, calcium, and vitamin D offer a big nutrition bang for your buck. Because beverages move through the stomach faster than solid foods, it may be easier to overindulge in liquid calories, so moderation is key. Consider substituting water or milk for sugary drinks to reduce calories, add nutrients, and stay hydrated.

Move More, Sit Less

Spring is the perfect opportunity to reinvent your fitness routine. Warmer temperatures and more sunlight hours are an invitation to get outside and get moving. Use the new season as motivation to start a new sport or rediscover a warm weather activity like biking, gardening, or hiking. Taking exercise outdoors provides the bonus of the natural mood boost that comes with getting fresh air and natural light. A new exercise routine doesn’t need to be difficult or complicated. It may be as simple as walking the dog or intentionally parking farther away at the office or shopping center.

Strawberry Brie Grilled Cheese Sandwich

Indulge in the taste of spring with seasonal fruits and vegetables like strawberries, spinach and basil paired perfectly with brie cheese. Combining dairy with other nutrient-rich foods makes for a nutritious and delicious snack or lunch item with this grilled cheese!

Servings: 1

Ingredients

2 slices multigrain bread

2 ounces Brie cheese, thinly sliced

1⁄2 cup baby spinach leaves, stems removed

3 strawberries, stems removed and thinly sliced

1 tablespoon basil pesto, divided

1 tablespoon butter, softened

Procedure

Heat a nonstick or cast-iron pan over medium heat.

Spread pesto evenly on each slice of bread, then top with Brie cheese slices, strawberry slices and spinach leaves.

Place the remaining slice of bread on top and firmly press down to condense layers.

Spread the top piece of bread with softened butter and place buttered side down in heated pan.

Cook approximately 3-4 minutes or until lightly browned. If necessary, turn heat down so the bread doesn’t burn. While the sandwich is cooking, spread the remaining softened butter on top of bread. Flip the sandwich over and cook another 3-4 minutes or until lightly browned.