Dairy Every Day

I am so pleased to introduce you to April Graff, my guest blogger. She is not only really smart when it comes to good food choices, but she is a fun person that I met at a conference in Kansas City, and again in Chicago. Today she shares the benefits and tips of including dairy in your diet.

 

Top 5 Ways to Add Dairy to Your Day

As a supermarket dietitian, I often get asked about the role of dairy in health. What benefits does dairy provide and how to pick the best products. Here’s my top 5 ways to add dairy to your day. 

  1. Yogurt. Sales of yogurt have sky-rocketed the past several years, mostly in Greek yogurt sales. Benefits: Calcium for strong bones and teeth, b-vitamins for energy, and protein (6-14 grams/serving) to keep you fuller longer. Greek yogurts will be higher in protein, but traditional yogurt still has about 6 grams per serving. 

Tip: Check the label for added sugars. Plain, unflavored varieties are best (add your own fruit), or look for those with the lowest sugar content (aim for 9-15 grams of sugar, the lower the better). *Note: yogurt naturally contains some sugar (lactose); it is the added sugars we want to minimize.

  2. Kefir. Often thought of as drinkable yogurt, this flavorful drink is a perfect addition to smoothies or cereal. Benefits: Kefir is a great source of probiotics (good bacteria) to help keep your gut healthy. Many kefir products contain 12 grams protein/serving for fullness.

Tip: Just like yogurt, kefir can have added sugars. Choose a product with lower sugar (or opt for plain). 

 3. Milk.Classic milk may not have the flair or marketing that other products have, but this powerhouse is packed with nutrition for just pennies per serving! Benefits: One serving (8 oz) has 8 grams of protein, 9 essential vitamins and minerals, and packs a hydrating punch.

Tip: For those with lactose intolerance, try a lactose-free milk for all the nutrition without the complications. 

  4. Cheese. Many people’s favorite dairy product, cheese often gets a bad rap. Benefits: Protein, fat (yes, fat is a benefit when eaten in moderation), and flavor make this #dairygood food a great choice. 
Tip:  The key to including cheese into a healthy diet is portion size. One ounce of cheese (think a piece of string cheese or a small handful of shredded) can be enough to take any meal and make it amazing (pasta, salads and eggs). 

  5. Ice Cream. Perhaps the most indulgent of dairy products, ice cream can fit into a balanced lifestyle. Benefits: Surprisingly, calcium, potassium, and phosphorus are in that decadent bowl of creamy goodness. 
Tip: Portion size is important. One serving of ice cream is just ½ cup, which can look lonely in a big bowl. Instead, opt for a coffee mug as a portion-appropriate dish. Plus, including a “treat” is all a part of a healthy lifestyle. So eat responsibly! 
  

    About April Graff, MS, RD, LD

          April is a supermarket dietitian working for Hy-Vee. She loves everything there is about food from growing to shopping, cooking and especially EATING! Her passion is to help people translate nutrition recommendations into everyday life – she blogs at www.thisRDeats.com. She started her blog because it seems like every day someone asks her “What do YOU eat?” The reality is, she is a Midwestern girl. Balance is the key. Eating healthy is more than adding in one miracle food to cure all ailments. It is about having a healthy relationship with food. She has collaborated with brands and organizations like Midwest Dairy Council, Nestle and the Academy of Nutrition and Dietetics’ Food & Nutrition Magazine. April lives in Minnesota with her husband and three children. You can find April on Twitter @AprilGraffRD, on Instagram at April Graff RD and on Facebook.

 

My Dad Is Smiling

My dad was a dairy farmer all of his life. He loved everything about his chosen profession. He especially enjoyed harvest and the great feeling of accomplishment he got when the corn was safely tucked in the corn bins, ready to feed our cows.

This past week I did the combining for the first time in my life, and I know my dad was smiling down on me!

On our farm, like many farms, each of us in our family has certain responsibilities, and driving the combine has always been Grandpa Roy's job, but with his current health issues 

he is unable to drive, so it was my turn to give it a try.

The combine has three jobs. First it cuts off the corn stalk from the ground. Next it separates the stalk from the corn. Finally, the combine removes any remaining debris from the corn. The combine "combines" three jobs, hence the name! After some instruction from Farmer John on how to work the controls and what all the buttons did, I was off and running.

For eight days this was my view. As the combine followed down the rows of corn, I thought of my dad, and how much he enjoyed the harvest season.

And I too got the feeling of accomplishment, as I watched through the window behind me, as the combine filled with kernels of corn.
"I wish your Dad could see you now," Farmer John said.

As each load of corn was transferred from the combine to the wagon to be moved to the storage bins, I thought about how fortunate I am to be doing something I enjoy, and that also benefits so many people.

What a blessing to be outdoors appreciating the beauty God has placed around us, the feeling of a job well done, and the smile on Grandpa Roy's (my father-in-law)  face when I finished harvesting our 130 acres of corn.

And to you Dad, I now know why you loved harvest-

I can tell you're smiling!

Food Preservation

If you ask any farmer, I think they will all agree that when it comes to harvest time, there just aren't enough hours in the day. Even though many farmers work well into the darkness, we still wish for more time each day to check a few more tasks off our to-do list.  

Our list is a bit longer this year, as we've had a change in our work force. You see, Grandpa Roy took a tumble this Summer and broke his leg and also had some heart trouble. Now, I am the first to admit he deserves a vacation from farm chores, but I am confident this is not the vacation he planned! He is getting stronger everyday, but he will be supervising harvest from his recliner this Fall.

While daughter Sara milked cows, and Grandma Karen fed calves; son Michael, Farmer John, and I recently completed chopping corn silage. I like to call it "food preservation."

As Farmer John drove the forage chopper, which chops the entire corn plant into little pieces, and then blows it into a wagon pulled behind the chopper...

...son Michael brought the wagons in from the field.

And now it was my turn. My job was to unload the silage from the wagon into the bags that store the silage. The wagon is lined up to a "shoot" that leads from the wagon to a machine that pushes the silage into the world's largest plastic bag.

The silage left the wagon via an auger system.

It then traveled up the "shoot" and into the packing machine. My job was to slowly drive the tractor forward a few inches at a time because as the bag filled, the bagger moved ahead.

And wah-lah! a lunch bag (8 feet tall and 200 feet long) filled with nutritious corn silage. 

 I admit that I have never been a part of the "silage adventure" but I was willing to learn.  Perhaps I was in charge of this part of the procedure because I have done a lot of food preservation over the years, but this surely was not your typical canning or freezing I was used to!

Silage complete! Check it off our to-do list!