by Lori Wuellner
School is out so daytime milk breaks have ended for kids. Keep dairy on your menu this summer, but not just for kids.
We all need calcium and vitamin D to keep our bodies strong, and potassium and protein to keep our hearts and muscles working properly.
Milk is a convenient “nutrition package” with nine essential nutrients.
We should aim for three servings of dairy every day, according to the 2015 U.S. Dietary Guidelines for Americans. Milk, yogurt and cheese are included in the dairy group, and the guidelines recommend consuming low-aft or fat-free milk.
How much calcium do you need?
Age Male Female
0-6 months 200 mg 200mg
7-12 months 260 mg 260 mg
1-3 years 700 mg 700 mg
4-8 years 1,000 mg 1,000 mg
9-13 years 1,300 mg 1,300 mg
14-18 years 1,300 mg 1,300 mg
19-50 years 1,000 mg 1,000 mg
51-70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg
Calcium tip– Calcium is listed as a percent daily value on Nutrition Facts labels. To convert to milligrams, add a zero. For example, 1 cup of milk provides 30 percent of the daily value or 300 milligrams calcium. (This conversion only works for calcium.)
What about dairy allergies or lactose intolerance? Someone who is allergic to milk cannot consume milk because he or she may have life-threatening reactions. Be sure to look for the milk allergen statement (“Contains milk”) right under the ingredient list on the Nutrition Fact labels. Calcium-fortified soy beverages and other fortified foods and beverages would be an option for those allergic to milk.
People with lactose intolerance do not have enough of an enzyme. When they drink milk, they might get gas, diarrhea and stomachaches. Some people with lactose intolerance can tolerate yogurt or cheese better than fluid milk, or they can have milk with meals. Lactose-free dairy products are another option.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
BBQ Chicken and Cheddar Foil Packet Dinner
3 tablespoons barbecue sauce
4 small boneless, skinless chicken breast halves (1 pound)
2 small unpeeled red potatoes, thinly sliced
1 red or green bell pepper, seeded and sliced
1 green onion, finely chopped
¼ teaspoon salt
1/8 teaspoon black pepper
1 ½ cups reduced fat cheddar cheese
Preheat oven to 375 F. Place a foil sheet, approximately 12 x 12 inches, on a work surface. Spoon about 1 teaspoon of the barbeque sauce in the center of the foil. Place one chicken half over the barbeque sauce and spread another teaspoon of sauce over chicken. Top with one-fourth of the veggies. Sprinkle with salt and pepper.
Fold foil in half to cover and make narrow folds along the edges to seal. Repeat with the remaining ingredients to make three more packets. Place the packets on a baking sheet and bake for 35 minutes. Measure the temperature of the chicken with a food thermometer. It should be 165 F. Carefully open the packets (they will be very hot). Sprinkle the cheese over each chicken breast and return to the oven for two minutes or until cheese is melted.
Makes four servings. Each serving has 140 calories, 7 grams fat, 7 g protein, 13 g carbohydrate, 2 g fiber and 330 milligrams sodium.
(Source: Midwest Dairy Council)
