Focus on Dairy
2014-2015
CHARTWELLS
SCHOOLS
The Dish on Dairy
Milk’s Muscle
Low fat and fat free dairy products are an essential
part of any healthy and well balanced diet. It is
recommended to have 3 servings of dairy products
every day. This will help you build strong bones,
healthier bodies and help maintain overall wellness.
When it comes to recovering from any type of
endurance or resistance exercise, believe it or not
milk is where you want to turn to refuel, recover and
rehydrate.
Why Choose Dairy?
Have you ever heard of the term “nutrient dense?”
Well lowfat milk is just that, containing 9 essential
nutrients including calcium, vitamin D and protein
while still being relatively low in calories.
Just one 8 oz glass of lowfat or fat free milk (flavored
or unflavored) has as much…
Vitamin A as 2 hardboiled eggs
Phosphorus as 1 cup of kidney beans
Calcium as 10 cups of raw spinach
Riboflavin as 1/3 cup of whole almonds
Vitamin D as ¾ oz of cooked salmon
Potassium as 1 small banana
The carbohydrates in milk help in refueling your
muscles when they are tired after a long workout.
It contains both casein and whey proteins which aid
in rebuilding muscle and support muscle growth.
Finally, milk assists with rehydration because it
contains a high concentration of electrolytes which
the body loses naturally due to sweating
during exercise.
Lactose Intolerant?
Lactose intolerance means the body cannot easily
digest lactose, the naturally occurring sugar found in
milk and dairy products. Just because you or a family
member suffers from lactose intolerance doesn’t
mean you can’t enjoy the delicious taste and great
nutritional benefits of dairy products.
FUN FACTS
about
ans eat nd,
c
i
r
e
m
ct: A
seco
Fun Fa s of pizza per pizzas
e
n
c
350 sli about 3 billio
s
i
h
c
i
wh
r.
per yea
ta
k abou y.
n
i
r
d
s
ct: Cow
very da
Fun Fa ull of water e
bf
bathtu
There are great lactose-free options available, like
Lactaid milk, that provide all the taste and essential
nutrients of milk - because they are real milk without the lactose. However, when choosing a milk
substitute make sure you’re checking to see that
the product is fortified with calcium and Vitamin D –
the vitamins and minerals most important for bone
health. You can also make the switch from regular
style yogurt to Greek yogurt. Greek yogurt tends
to be a lactose intolerant-friendly option because it
contains less lactose than regular style yogurt. The
live and active cultures found in yogurt also helps
the body to digest lactose.
Delicious Dairy
There is a place for Delicious Dairy at every table – just see our
examples below!
Breakfast
Fruit Smoothie - blend milk or yogurt with your favorite fruit
Lunch
Dip! Try a healthier take on veggie dips by using plain Greek yogurt instead
of sour cream or mayonnaise. You can also spread it on any sandwich or
use it as salad dressing!
Dinner
Marinate – Greek yogurt can also make a delicious marinade. Try a
Mediterranean version of chicken and add plain Greek yogurt, lemon juice,
garlic, mint and oregano.
Snacks
Keep individually wrapped cheese snacks on-hand to pair with whole grain
crackers and a veggie or fruit for a quick, balanced snack on the go.
:
e
p
i
c
e
R
i Sauce
k
i
z
t
a
z
de T hole Grain
a
m
e
m
Ho
sted Wngles
a
o
T
h
wit Pita Tria
Portion Size: ¼ cup sauce with 4 pita triangles
Servings: 4
Ingredients for Sauce:
¼ cup fat free plain Greek yogurt
¾ tsp lemon juice
¾ tsp dried dill weed
¼ cup low fat sour cream
¼ cup grated cucumber
2 Tbsp grated red onions
Pepper to taste
Ingredients for Pita Triangles
2 whole wheat pitas
1 Tbsp olive oil
Salt to taste
Helpful Links
www.nationaldairycouncil.org
www.choosemyplate.gov
Q: How can you knock
over a full glass and not
spill any water?
A: When the glass is filled
with milk!
Riddles
Q: How many
pounds of milk does
it take to make 1
pound of cheese?
A: 10 pounds
Tzatziki is a traditional Mediterranean sauce that is
great served with hummus, roasted chicken, or on its
own as a dip with pitas.
Instructions
1. Preheat the oven to 400 degrees F.
2. Brush each side of each whole pita with 1 tsp oil.
3. Use a knife or pizza cutter to cut each pita into 8
equally sized wedges.
4. Place pita wedges on sheet pans and sprinkle
lightly with salt. Bake at 400 degrees F for 10
minutes or until lightly toasted.
5. While pitas are baking, use a cheese grater to
grate red onion and cucumber.
6. Combine all ingredients for the sauce in a bowl
and whisk until blended.
7. Serve dip with pita triangles. We suggest offering
fresh veggies to dip too!
Nutrition for Dip: ¼ cup provides 40 calories,
3 grams (g) fat, 26 mg sodium, 3 g carbohydrate,
and 1 g protein.
Nutrition for Pitas: 4 wedges provide 110 calories,
4.5 g fat, 275 mg sodium, 16 g carbohydrate, and
2.5 g protein.
References
www.nationaldairycouncil.org
eatright.org