3-A-Day for Stronger Bones!

The USDA recently increased the daily recommendation for low fat and fat free dairy products from two servings to three servings for older children and adults. However, most Americans are still not getting enough dairy.

Adding more dairy to your diet is easy. Here are a few tasty suggestions.

Breakfast: Try a smoothie made with low-fat yogurt.
Lunch: Have tomato soup made with fat-free or low-fat milk.
Dinner: Use yogurt instead of sour cream for toppings.
Snacks: Grab reduced fat or part-skim string cheese.

What’s a serving?
8 ounces of milk or yogurt
1 1/2 ounces of cheese
*Be sure to make it low fat or fat-free!

What’s the benefit?
Fat-free and low-fat dairy products are rich in calcium and provide potassium, phosphorus, and vitamin D to help:

• reduce risk of osteoporosis
• control blood pressure
• keep bones strong

Cheesy Bean and Corn Soup

1/2 cup shopped celery
1/2 cup diced onion
2 tbsp margarine
2 tbsp flour
2 1/2 cups fat free or 1% milk
3 cups cooked baby lima beans, kidney beans or any bean you choose
2 cups whole kernel corn (frozen or no salt added canned, drained)
1 cup canned crushed tomatoes
1 cup reduced fat Monterey Jack cheese, shredded
1/2 tsp salt
1/8 tsp pepper
dash of bottled hot pepper sauce

Soften celery and onion in margarine in large saucepan over medium heat. Blend in flour. Add milk. Cook, stirring until thickened and smooth. Add beans, corn, tomatoes and cheese. Heat thoroughly, but do not boil. Season to taste with salt, pepper and hot sauce.