NDSU Extension Service - Ramsey County

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June is Dairy Month

June is Dairy Month!

 

            During June, the International Dairy Foods Association shares points on the importance of milk in our diets.

            Milk is about 87 percent water and 13 percent solids. The fat portion of the milk contains fat soluble vitamins. The solids other than fat include proteins, carbohydrates, water soluble vitamins, and minerals. These nutrients in milk help make it nature's most nearly perfect food.

            Milk products contain high quality proteins. The whey proteins constitute about 18 percent of the protein content of milk. Casein, a protein found only in milk, contains all of the essential amino acids. It accounts for 82 percent of the total proteins in milk and is used as a standard for evaluating protein of other foods. Protein is needed to build and repair body tissues and to form antibodies which circulate in the blood and help fight infection.

            Milk also contains calcium, phosphorus, magnesium, and potassium. The calcium found in milk is readily absorbed by the body. Phosphorus plays a role in calcium absorption and utilization. Phosphorus is needed in the proper ratio to calcium to form bone. Milk provides these two minerals in approximately the same ratio as found in bone. Milk is also a significant source of riboflavin (vitamin B2) which helps promote healthy skin and eyes, as well as vitamins A and D.

            In adults, a calcium deficiency, along with other factors, may result in bone deterioration called osteoporosis. The recommendations for calcium are 1,000 milligrams for adults, 1,300 milligrams per day for adolescents, 500-800 milligrams per day for young children and 1,200 milligrams per day for adults over 51 years of age. One serving of milk has about 250 milligrams of calcium.

            It is difficult to obtain adequate calcium without milk and milk products in the diet. About 73 percent of the calcium available in the food supply is provided by milk and milk products. The following daily consumption of milk group foods is suggested by the government's U.S. Dietary Guidelines:

 

  • Children 1-8 years old, 2 servings
  • Children 9 years and older, 3 servings
  • Adults, 3 servings

 

            Try either of the following delicious, milk-rich recipes for your celebration of June Dairy Month.

 

 

Banana Breakfast Shake

Makes 2 servings, 6 ounces of milk per serving.

 

1 ½ C. fat free or low fat milk

1 peeled, sliced banana, frozen

½ tsp vanilla extract

Cinnamon, optional.

            In a blender container combine all ingredients, except cinnamon. Blend until smooth, about 20 seconds. Pour into glasses and garnish with a sprinkle of ground cinnamon, if desired.

Nutrition:120 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein; 23 g carbohydrate; 2 g fiber; 100 mg sodium; 190 mg calcium (20percent of daily value).

 

Corn and Clam Chowder

Makes 4 servings, 4 ounces of milk per serving.

2 C. fat-free or low fat milk

1 can cream style corn (14 ½ ounces)

¼ tsp freshly ground black pepper

1.4 tsp Worcestershire sauce

¼ tsp liquid smoke

1 can chopped clams, undrained (6 ½ ounce)

 

            Combine milk, corn, sage, pepper, Worcestershire sauce and liquid smoke in a large saucepan and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Remove from heat and stir in the clams. Serve hot or chilled.

Nutrition: 140 calories; 0 g fat; 0 g saturated fat; 10 mg cholesterol; 10 g protein; 26 g carbohydrate; 1 g fiber; 720 mg sodium; 130 mg calcium.

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