Celebrate National Nutrition Month®: Raise a Glass of Milk and Get Cheesy!
March has arrived, and you know what that means—it’s time to celebrate National Nutrition Month®! This year, we’re raising our glasses (of cold milk, of course!) to the wonderful world of dairy and all the ways it connects us to delicious, nutritious meals, our loved ones, and even our local farmers. It’s a milk-tastic time to get together and prioritize nutrition—we promise it won’t curdle your plans!
The Dairy Delight: Food Connects Us All
Since 1980, the Academy of Nutrition and Dietetics has been on a mission, shining a spotlight on nutrition for folks of all ages through this month-long initiative that we call National Nutrition Month®. This year’s theme, “Food Connects Us,” reminds us that wholesome meals made with nutrient-packed dairy ingredients can connect us to family, friends, and healthier living. I mean, who doesn’t love a cheesy grin during dinner?
Do you remember that family recipe for lasagna that’s been passed down for generations? Or those pancakes that lead to syrupy smiles at breakfast? Well, those toothsome treasures often rely on dairy as a secret ingredient, making them nourishing for both body and soul!
Fueling Health One Serving at a Time
Now, let’s talk dairy! The 2020-2025 Dietary Guidelines for Americans recommend consuming three servings of dairy a day. But guess what? Almost 90% of Americans aren’t hitting that goal—ouch! “If you’re looking to make a small, sustainable change,” says Monica Nyman, senior nutrition educator and registered dietitian with the St. Louis District Dairy Council, “adding a serving of milk, yogurt, or cheese to your day is a gouda place to start!”
Why all this fuss about dairy? Well, milk, yogurt, and cheese are marvelous sources of calcium, protein, and other essential nutrients. Think of calcium as your bones’ best buddy—helping to keep osteoporosis at bay. Plus, each 8-ounce glass of milk delivers 13 essential nutrients! That’s a lot of “moo-tivation” to get those servings in!
Not to mention, milk is rich in vitamin B12 for those healthy blood cells and brain function, and iodine, which is crucial for cognitive development during pregnancy and infancy. So essentially, drinking milk is like giving your body a pat on the back—“You’re doing great, buddy!”
Perfect Pairings for a Nutritious Plate
Dairy loves to mingle! It pairs perfectly with fruits, vegetables, whole grains, and protein-rich foods like meat, beans, and eggs! Imagine a plateful of colorful veggies and grains snuggled up next to creamy cheeses or a refreshing cup of yogurt drizzled with honey and berries. Now that’s what we call a "curd-ial" relationship!
However, many Americans are falling short on calcium, vitamin D, potassium, and fiber. By regularly including dairy in your meals, you can help tick those boxes off your nutrient checklist—no more “dairy-ing” around! And here’s a fun fact: chocolate milk is not just for kids. It’s also a stellar post-workout partner, providing the right mix of carbs and protein to refuel after breaking a sweat. Talk about a cocoa-nutty workout recovery!
Connect with Your Local Farmers
When you enjoy your three servings of dairy a day, you’re not just fueling up—you’re also supporting our local dairy farmers. Dairy products typically come from local farms, as milk is oh-so-perishable, and we wouldn’t want to spill the milk over long distances! By choosing dairy products, you’re helping sustain hardworking farm families and making a positive impact on your local community—now that’s something to moo about!
Get Cooking: Cottage Cheese Egg Bites Recipe
To help you celebrate Nutrition Month in style, here’s a scrumptious recipe to kickstart your day: Cottage Cheese Egg Bites. They’re protein-packed and so easy to make—perfect for a busy breakfast or even a snack on the go!
Ingredients:
- 6 large eggs
- 1 cup cottage cheese
- ¼ cup milk
- ½ cup cheddar cheese
- ¼ tsp. salt
- ¼ tsp. pepper
- 1 cup fresh baby spinach, chopped
- 2 small tomatoes, seeded and diced
Instructions:
- Preheat your oven to 350°F (or, if you’re in a hurry, maybe just mildly warm it—sorry, that was cheesy!).
- Coat a muffin pan with cooking spray and set it aside. Who knew cooking could be this much fun?
- In a food processor or blender, combine the eggs, cottage cheese, milk, cheddar cheese, salt, and pepper. Blend until smooth—like your best dad joke delivery!
- Pour the egg mixture into each muffin cup and sprinkle in your spinach and tomatoes—because who said you can’t eat your veggies while having fun?
- Place the pan in the oven and bake for 25 minutes or until the egg mixture is set.
- Serve and enjoy your delicious creation that will leave you and your family smiling from ear to ear!
For more delicious dairy tips and recipes, head on over to www.stldairycouncil.org or connect with Monica Nyman at 309-681-4629 or mnyman@stldairycouncil.org. And don’t forget to follow St. Louis District Dairy Council on Facebook and Instagram at @STLDairyCouncil to keep the dairy love going!
So, cheer to National Nutrition Month and shake a “cow” with excitement as we all moo-ve towards a healthier lifestyle together!
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