By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee dietitians
June is National Dairy Month, which means it’s time to spread awareness about the health benefits of dairy! Milk and yogurt are commonly touted for their health benefits, but did you know that cheese is also an important player in the dairy group?
With more than 300 American varieties to choose from, and the nutrient package it provides — including calcium for strong bones and high-quality protein for healthy muscles — cheese fits into almost any eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet, and diabetic, gluten-free, and low-lactose diets.
Cheese can actually help families increase their intake of fruits and vegetables. Produce pairs very well with cheese in recipes such as Rainbow Fruit and Cheese Kabobs. Cheese can be enjoyed as part of any meal, and because of its protein content (8 grams per serving), it’s a satisfying snack that can curb hunger.
Additionally, cheese can put you on track to meet the recommendation for three daily servings of dairy, as outlined in the 2010 Dietary Guidelines for Americans.
What’s a serving of cheese? A serving is 1.5 ounces of natural cheese or two ounces of processed cheese. A visual for a serving of cheese is four cubes — the size of playing dice.
Don’t forget to stop by the dairy aisle and pick up a slice, block, or wedge of your favorite cheese to serve with your fruits and vegetables.
For more information, you may contact Stefanie or Dawn, registered dietitians, at 309-663-3054 or email 1035dietitianmailgroup@hy-vee.com. Hy-Vee is Bloomington’s newest full service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are onsite at the store every day of the week to help you with specific dietary needs or to answer any questions you may have.
Photo credit: ValentynVolkov/iStock
Rainbow Fruit and Cheese Kabobs
Serves: 6
All You Need:
6 (8-inch or longer) skewers
6 oz. Monterey cheese, cut into 18 cubes
1/2 c. strawberry halves
1/2 c. ¾-inch-cubed cantaloupe
1/2 c. ¾-inch-cubed pineapple
1 kiwifruit, peeled and cut into 6 pieces
1/4 c. blueberries
6 purple grapes
All You Do:
To make a rainbow for each “kabob,” thread onto a skewer a piece of cheese, a strawberry half, a cantaloupe cube, a pineapple cube, another piece of cheese, a piece of kiwi, two blueberries, a grape, and another piece of cheese. Repeat pattern with remaining straws.
Nutritional Facts Per Serving: 135 calories, 9 g fat, 25 mg cholesterol, 135 mg sodium, 8 g carbohydrate, 1 g fiber, 7 g protein
Source: Midwest Dairy Association
Rise and Sunshine Smoothie
Serves: 2
All You Need:
5 ice cubes
1 c. orange juice
2/3 c. milk (fat-free or low-fat)
1/2 c. vanilla low-fat yogurt
1 tsp. honey
All You Do:
Put ice cubes in blender and crush. Add orange juice, milk, vanilla yogurt, and honey. Puree until the mixture is smooth. Pour into tall glasses, add straws and sip away!
Nutrition Facts Per Serving (using fat-free milk): Calories: 150, Fat: 2 g, Sodium: 85 mg, Total Carbohydrate: 32 g, Protein: 7 g
Source: St. Louis District Dairy Council