Cool Off with a Cold Glass of Milk

by | Jul 6, 2012

A cold glass of milk on a hot summer day offers more than just cool refreshment. Who knew one eight-ounce glass of milk provides:

  • Calcium, vitamin D, and phosphorus for strong bones and teeth.
  • Riboflavin and vitamin B-12 for a healthy nervous system.
  • Niacin for normal enzyme functioning.
  • High-quality protein for lean muscle.
  • Potassium for maintaining normal blood pressure and nerve and muscle functions.
  • Vitamin A for good vision, healthy skin, and a strong immune system.

 

Dairy foods offer a lot of nutrition in a small package. The Dairy Group includes all liquid milk and products made with milk that retain their calcium after processing; this includes yogurt and cheese. Cream cheese, cream, and butter are not included since processing causes them to lose or reduce their calcium content, and they are high in fat and low in nutrients.

MyPlate (http://www.choosemyplate.gov/) recommends consuming two to three cups of milk or milk products every day depending on age, sex, and level of physical activity. What counts as “one cup” of dairy foods?  One cup of milk, one cup of yogurt, 1 1/2 ounces ( two slices) of hard cheese (cheddar, mozzarella, Swiss, parmesan), two ounces (three slices) processed cheese (American), one cup of pudding made with milk, or 1 1/2 cups of ice cream.

Fat-free (skim) or low-fat (one percent) milk has the same nutritional value as whole or reduced-fat milk but without the saturated fat. The American Academy of Pediatrics recommends:

  • Infants should drink breast milk or iron-fortified formula during their first year of life.
  • Children between 1 and 2 years should drink whole milk. They do not need to limit fat, as it is needed for growth and energy.
  • Children older than 2 years should drink fat-free or low-fat milk.

To add dairy foods to your meals:

  • Use milk to prepare cream soups.
  • Add cheese in salads, pizza, casseroles, soups, and stews.
  • Use milk to prepare hot cereals.
  • Use milk in your hot beverages such as lattes, cappuccinos, and teas.
  • Have yogurt or cheese sticks for a calcium-rich snack.
  • Use yogurt as a dressing for salads, as a topping for a baked potato, or try it mixed with fruit.
  • As desserts, try low-fat ice cream, frozen yogurt, and pudding made with milk.

Lactose-intolerant individuals lack the enzyme, lactase, to digest lactose, or milk sugar. To get the necessary calcium, choose cheese, yogurt, or lactose-free alternatives. These foods also are good sources of calcium:  calcium-fortified beverages, such as orange juice; canned fish (sardines, salmon with bones); soybeans and soy products; and leafy greens such as collard, turnip greens, kale, and bok choy.

Sources:  Claudia Penuela, Healthy Dairy Choices for MyPlate, http://edis.ifas.ufl.edu/pdffiles/FY/FY118100.pdf.

BodybyMilk, http://www.bodybymilk.com/

Author:  Judy Corbus, Family and Consumer Sciences Agent, UF/IFAS Extension – Washington and Holmes Counties

 

Easter Egg Safety

by | Apr 6, 2012

Easter Eggs Basket

Dye one set of eggs for hiding and another set for eating to reduce foodborne illness risk

Easter Egg coloring can be a lot of fun for the whole family, but it is important to remember to practice food safety. “Based on USDA’s statistics, the average consumer would encounter a contaminated egg only once in 42 years. And then, that egg would have to be time- and temperature-abused to contribute to a health problem,” (Egg Nutrition Center,1999). Time and temperature abuse is caused when food is not held or stored at the right temperature to kill viruses or bacteria. As consumers, we may purchase food that is safe, but it can become unsafe based on what we do with it after we buy it. From the moment our eggs leave the store’s refrigerated case, the timer is on. Some tips for keeping your eggs safe and avoiding foodborne illness on the way home include picking up refrigerated items last, bringing a cooler if you have to travel a while before you will return home, and immediately refrigerating items once you arrive home.

The USDA also recommends the following tips to help keep our eggs safe and avoid foodborne illness:

• Don’t take eggs out of the carton to put them in the refrigerator — the carton protects them. Keep the eggs in the coldest part of the refrigerator — not on the door.

• Raw shell eggs in the carton can stay in your refrigerator for three to five weeks from the purchase date. Although the “Sell-By” date might pass during that time, the eggs are still safe to use. (The date is not required by federal law, but some states may require it.)

• Always wash your hands with warm water and soap before and after handling raw eggs. To avoid cross-contamination, you should also wash forks, knives, spoons, and all counters and other surfaces that touch the eggs with hot water and soap.

• Don’t keep raw or cooked eggs out of the refrigerator for more than two hours.

• Egg dishes such as deviled eggs or egg salad should be used within 3 to 4 days.

In addition to carefully handling Easter Eggs, consider using two sets of eggs – one set for hiding and one for eating.   Color extra eggs for the Easter Egg hunt or for decoration but set aside eggs in the refrigerator just for eating.  Another option is to reserve the dyed Easter Eggs for eating and use plastic eggs for hiding.  These can be filled with wrapped candy or other treats so they still make awesome finds!