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Go Further with Food

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By St. Louis District Dairy Council
Posted in Blog, and Recipes on March 6th, 2018

March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics.  This year’s campaign encourages consumers to “Go Further with Food” in order to achieve optimal health benefits. Building a healthy breakfast, planning meals with a purpose and watching portion sizes are direct ways to get the most from the foods we eat.  Other ways to incorporate this year’s theme include cutting back on food waste and better managing food resources at home, which can save both money and nutrients.

The Basics

Include a variety of healthy foods from each food group throughout the day.  Fruits, vegetables, whole grains, lean meats and dairy are important for meals that provide nutrients and supply energy. Choose foods from at least three food groups at each meal for a balanced diet. Dairy pairs well with any food group. You can round out any meal with a glass of fresh cold milk to get 9 essential nutrients, including calcium and protein. You’ll also help meet the goal of 3 servings of dairy per day.

Be Proactive

A weekly plan for meals can help save time and money when it comes to shopping and cooking.  Buy only the amount of food that you can use, or freeze within a week.  Plan ways to use leftovers to stretch your dollar and prevent waste.  If you have a half gallon of milk to be used, make a pot of creamy mac ‘n cheese. Whip up a breakfast banana split using left over yogurt and fresh fruit on hand. Add texture by topping it off with almonds, walnuts, shaved coconut or granola.

Pay Attention

Keep your eye on portion sizes.  Reading food labels and occasionally getting out the measuring cups can help to stay on track with servings.  A serving of dairy is one cup of milk or yogurt, or 1 ½  ounces of cheese. Check out the website myplate.gov for information on food groups, calorie levels, portion sizes and healthy eating tips.

Try these delicious recipes to go further with food! 

 

Ultimate Macaroni and Cheese

Serves:  8

Ingredients

  • 1 (16-ounce) package of rigati pasta
  • ¼ cup butter
  • ¼ cup all-purpose flour
  • 2½ cups low fat milk
  • 6 Slices white American cheese, sliced into thin strips
  • 8 oz extra-sharp white cheddar, shredded
  • ½ teaspoon Dijon mustard
  • 1 teaspoon kosher salt
  • ¼ teaspoon hot sauce

Instructions

  1. Prepare pasta according to package directions.
  2. In a large saucepan over low heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly.
  3. Gradually whisk in milk; cook over medium heat, whisking until mixture thickens and bubbles. Remove from heat.
  4. Add cheeses, mustard, salt, and hot sauce, stirring until cheese melts and sauce is smooth.
  5. Stir in pasta and cook over medium heat for 1 minute (or until thoroughly heated). Serve immediately.

 Calories 402, Fat 14gm, Carbohydrates 48gm, Protein 15gm, Calcium 20%

 

Breakfast Banana Split

Serves: 1

Ingredients

  • 1 banana
  • ½ cup vanilla yogurt
  • ½ cup fresh berries (raspberries, blackberries and/or strawberries)
  • ¼ cup granola
  • mini chocolate chips for garnish

Instructions

  1. Split banana in half.
  2. Add yogurt on top of banana.
  3. Add berries, granola and chocolate chips.
  4. Serve immediately.

 Calories 286, Fat 3gm, Carbohydrate 60gm, Protein 10gm, Calcium 20%