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Eat Your Way to Better Health

Jan 10, 2017 03:31AM, Published by Family Features, Categories: Family Features Food, Family Features




It seems like every week there is a new product claiming to promise nutrition and improve your health. However, there are some foods you likely already have on hand that can improve your diet quality and support clean-eating efforts.

Skip the total diet overhaul or the latest fad, and keep it simple by focusing on small but powerful changes to help you clean up your diet. Dairy products have always been cost-effective and nutrient-packed. These three tips can help you make the most of dairy’s health benefits.

Inspect the ingredient label. With just three ingredients, milk is the original clean and clear food, unlike trendy milk alternatives, which may contain up to 10 ingredients.

Examine the benefits beyond bone health. It’s widely known that dairy products provide calcium to build strong bones, but milk, cheese and yogurt actually provide a unique package of nine nutrients, including high-quality protein to support muscle health.

Explore its versatility. Dairy can be easily incorporated into meals and snacks to help make healthy and clean eating simple. Getting the recommended three servings of dairy every day is a cinch once you discover the possibilities.

Resolve to get three servings of milk, cheese and yogurt every day by pledging Dairy 3 for Me. You may be surprised how easy it is to create a healthier menu all day long. Try these ideas to get started:

  • Make milk your mealtime beverage. White, chocolate, strawberry; no matter the flavor, all milk provides the same nine nutrients.
  • Build a breakfast parfait with your favorite yogurt, fruit and whole grain cereal, or mix things up with milk or yogurt by blending a smoothie.
  • Sneak in healthier eating by pairing cheese with fresh fruit or vegetables. Research shows when cheese is coupled with these foods, it helps kids eat more of all of them.
  • After a workout, recover with a tall glass of chocolate milk, which studies have proven to be effective in aiding tired muscles.
  • Boost nutrition and flavor by adding shredded cheese to casseroles, soups and pasta dishes, or sprinkle on top of tacos and chili.

To find more delicious recipes to support your nutrition goals and to pledge Dairy 3 for Me, visit MidwestDairy.com.

Raspberry-Strawberry Yogurt Smoothie
Recipe courtesy of Midwest Dairy Association
Prep time: 5 minutes
Servings: 4

  • 1 cup low-fat vanilla yogurt
  • 1 cup unsweetened frozen raspberries
  • 1 cup unsweetened frozen strawberries
  • 3/4 cup low-fat milk
  • 1 cup ice (about 12 cubes)
  1. Blend all ingredients in blender until smooth. Serve immediately.

Pulled Pork Soft Tacos
Recipe courtesy of Midwest Dairy Association
Prep time: 8 hours, 35 minutes
Servings: 6

For pork:

  • 2 pounds boneless pork loin roast
  • 2 tablespoons brown sugar
  • 1 tablespoon ground ginger
  • 2 garlic cloves, smashed
  • 1 small white onion, coarsely chopped
  • 1/2 cup orange juice
  • 2 limes, cut in half

For tacos:

  • 1/2 cup nonfat sour cream
  • 1 teaspoon cumin
  • 2 scallions, trimmed and chopped
  • 12 soft corn tortillas (6 inches each)
  • 1 1/2 cups shredded reduced-fat Colby Jack
  • 1  bag (8 ounces) shredded red cabbage
  • 3/4 cup fresh salsa
  1. Trim excess fat off roast. In small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat 8 hours (or high 4-6 hours.)
  2. Transfer pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.
  3. In small bowl, mix together sour cream, cumin and scallions.
  4. Cover each corn tortilla with 2 tablespoons cheese; microwave 20 seconds. Top with pulled pork, 2 teaspoons sour cream mix, 1 1/2 tablespoons shredded cabbage and 1 tablespoon salsa. Fold and serve immediately.

Sponsored by Midwest Dairy Association


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  • Discovering New Hampshire

    08/18/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/18/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Group Painting Exhibit

    08/18/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/18/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/18/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Guided Gallery Tours

    08/18/2017
    12:00PM — 01:00PM

    Enjoy a guided tour of the New Hampshire Historical Society's historic Park Street building and e...


  • Discovering New Hampshire

    08/19/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/19/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Group Painting Exhibit

    08/19/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/19/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/19/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Guided Gallery Tours: Discovering New Hampshire

    08/19/2017
    02:00PM — 04:00PM

    Every Saturday this summer at 2:00 pm and 3:00 pm, enjoy a guided tour of the New Hampshire Histo...


  • Group Painting Exhibit

    08/20/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/20/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/20/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Spinning Tales and Weaving Stories

    08/21/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/22/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Tales of New Hampshire Family Story Time

    08/22/2017
    10:00AM — 11:00AM

    Tuesdays, July 11 to August 29, 10 a.m. Free courtesy of Concord Pediatric Dentistry Sharin...


  • Spinning Tales and Weaving Stories

    08/22/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/23/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/23/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/24/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/24/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Group Painting Exhibit

    08/24/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/24/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/24/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Discovering New Hampshire

    08/25/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/25/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Group Painting Exhibit

    08/25/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/25/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/25/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • FROM WHERE I WRITE: LETTERS FROM WORLD WAR I

    08/25/2017
    07:00PM — 08:00PM

    Friday, August 25, 2017 Doors open at 6:30 p.m. Program begins at 7:00 p.m. Warner Town Hall 5...


  • Discovering New Hampshire

    08/26/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/26/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Group Painting Exhibit

    08/26/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/26/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/26/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Guided Gallery Tours: Discovering New Hampshire

    08/26/2017
    02:00PM — 04:00PM

    Every Saturday this summer at 2:00 pm and 3:00 pm, enjoy a guided tour of the New Hampshire Histo...


  • Group Painting Exhibit

    08/27/2017
    11:00AM — 05:00PM

    Group Painting Exhibit Stephanie Bush, Ella Delyanis, Tamara Gonda, Dustin Knight, Soo Rye Yoo, ...


  • Group Painting Exhibit

    08/27/2017
    11:00AM

    Millbrook Gallery & Sculpture Garden themillbrookgallery.com


  • 20th Annual Outdoor Sculpture Exhibit

    08/27/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Spinning Tales and Weaving Stories

    08/28/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/29/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Tales of New Hampshire Family Story Time

    08/29/2017
    10:00AM — 11:00AM

    Tuesdays, July 11 to August 29, 10 a.m. Free courtesy of Concord Pediatric Dentistry Sharin...


  • Spinning Tales and Weaving Stories

    08/29/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/30/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/30/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • Discovering New Hampshire

    08/31/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    08/31/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • 20th Annual Outdoor Sculpture Exhibit

    08/31/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Discovering New Hampshire

    09/01/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    09/01/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • 20th Annual Outdoor Sculpture Exhibit

    09/01/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Discovering New Hampshire

    09/02/2017
    09:30AM — 05:00PM

    From a 500-year-old dugout canoe to a 1972 Ski-doo, the exhibitions on display at the New Hampshi...


  • Spinning Tales and Weaving Stories

    09/02/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


  • 20th Annual Outdoor Sculpture Exhibit

    09/02/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • 20th Annual Outdoor Sculpture Exhibit

    09/03/2017
    11:00AM — 05:00PM

    20th Annual Outdoor Sculpture Exhibit Millbrook Gallery & Sculpture Garden themillbrookgallery....


  • Spinning Tales and Weaving Stories

    09/04/2017
    10:00AM — 04:00PM

    There are fascinating stories behind art and fine craft. Spinning Tales and Weaving Stories is a ...


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