June is National Dairy Month. Dairy consumption helps your bones and teeth stay strong. Check out the tips below for more information on getting enough dairy throughout your day. June is also a great month to improve your health through strength training, which helps both your bones and muscles. Using Eatfresh.org, you can also find great recipes using June’s Harvest of the Month, Peaches.
- Nutrition: Got Your Dairy Today?
- Harvest of the Month: Peaches
- Physical Activity: Strength Training
Got Your Dairy Today?
The Dairy Group includes milk, yogurt, cheese, and fortified milk alternatives. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free – to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups a day, while children 4 to 8 years old need 2 ½ cups, and children 2 to 3 years old need 2 cups.
Here are some tips on ways include more dairy foods in your diet:
- “Skim” the fat – gradually switch to lower fat versions, if you are currently drinking whole milk.
- Choose cheeses with less fat.
- If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage) to get your calcium.
- Parents that drink milk and eat dairy foods show their kids that it is important for their health.
Harvest of the Month: Peaches
A ½ cup of peaches has vitamin C, vitamin A, and fiber. Eat the skin! The skin of this fruit contains fiber and many important vitamins.
Here are some healthy serving ideas:
- Peach Crumble - For your next healthy dessert, try this recipe! – English / Spanish / Chinese
- Peachy Peanut Butter Pita Pockets – These pita pockets would be great as part of a lunch or snack! – English / Spanish / Chinese
Additional Salad Green Recipes:
Energize Your Body with Strength Training Activities:
Strength training activities make your muscles do more work than usual, and help to make your bones and muscles stronger. Adults should do strengthening activities at least two days per week, and children and adolescents at least three days per week.
Here are some examples of strength training activities:
- Push-ups and Sit-ups
- Lift weights
- Working with resistance bands
- Heavy gardening
- Calf raises and lunges
Low Cost Weights – You do not need to go out and buy weights for strength training exercises.
Here are some low-cost ideas:
- Fill an empty plastic milk jug with sand or water and tape the opening securely closed.
- Fill a sock with dried beans, and tie up the open end.
- Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.
- Plug into PA: Ways to Energize with Strength Training Activities - English / Chinese
For more information about contact:
Chronic Disease and Injury Prevention (CDIP)
1400 Parkmoor Avenue, Suite 120B
San Jose, CA 95126
Main Line: (408) 793-2700
Fax: (408) 793-2731