The best way to get your serving of milk proteins through out the day

Last month I talked about how important it is to get your serving of milk in the morning to start out your day! You can find that post here. It is also important to sneak in your servings of milk through out the day to insure that you get the amount of protein and vitamins to help your body function and grow at its full potential.

 

The Dietary Guidelines recommend 3 servings of low fat or fat free milk and milk products each day for kids over the age of 8 and 2 1/2 servings for children ages 4 to 8. And the American Academy of Pediatrics suggest growing adolescents may need as much as 4 servings for bone growth. 

 

I have found that smoothies are the best way to get my children the amount of milk that they need during breakfast and snack time. Mixing up one of these smoothie recipes in the morning and then again after school can help your children daily! Here are a few smoothie and drink recipes for you to enjoy! 

 

 

1 teaspoon vanilla

2 teaspoon honey

1 cup frozen mixed berries

1 cup low fat or fat free white milk

 

Blend together and enjoy! 

 

 

1/4 cup cocoa mix

2 Tablespoon-chocoate syrup

1 cup low fact or fat free milk

1 cup ice

 

Blend together and enjoy!

 

 

 

 

 

Protein-Packed Berry Burst Smoothie

1 packet-plain instant oatmeal

1/2 cup low fat or fat free milk

1/2 cup strawberries, hulled,chopped

1 Tablespoon honey

1/8 teaspoon ground cinnamon

1 Tablespoon walnuts,chopped

 

Blend together and enjoy!

 

 

 

A way that you can get a servings of milk at lunch time is by making sure that you are pairing your children’s sandwich with a glass of milk. Or if you are enjoying a salad for lunch get a 8 ounce glass of milk to accompany it. 

 

Here is a soup idea for fall winter time when the temperatures are starting to cool down.

 

Homemade Clam Chowder

1 large red-skinned potato, scrubbed, unpeeled, cut into 1/2 inch cubes

2 1/4 cups water, divided

1 teaspoon canola oil

2 strips turkey baked, cut into 1 inch pieces

1 Tablespoon unsatled butter

1 medium onion, chopped

1 3/4 cups homemade chicken broth or 1 (14.5 oz) can low-sodium chicken broth

2 cups low fat milk

1/4 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

2 Tablespoons cornstarch

1 cup chopped clams with juice

 

When you make homemade clam chowder, you have more control over sodium and consistency compared to commercial canned versions of this classic soup. You can use freshly shucked clams (available in plastic containers) or thawed frozen clam meat. Clams are naturally salty, so taste your serving and add a pinch of salt only if needed. Bring the potatoes and 2 cups of the water to a boil in a medium saucepan. Reduce the heat and simmer until the potatoes are barely tender, about 15 minutes. Meanwhile, heat the oil in a large saucepan over medium heat. Add the bacon and cook, flipping the bacon occasionally, until browned, about 5 minutes. Transfer to a cutting board, let cool, and coarsely chop the bacon. Melt the butter in the large saucepan over medium heat, add the onion, and sauté, stirring occasionally, until softened, about 3 minutes. Return the bacon to the saucepan along with the potatoes and their water, the broth, milk, thyme, and pepper. Bring to a simmer and cook over medium-low heat to blend the flavors, about 10 minutes. In a small bowl, sprinkle the cornstarch over the remaining 1/4 cup water, stir until dissolved, and whisk into the simmering soup. Add the clams and their juice and bring just to a boil. Serve hot. Recipe and photo by Marla Heller of The Everyday DASH Diet Cookbook

 

 

There are a lot of great ideas and recipes with milk in them that can help you throughout the day here! But…

 

How do you incorporate milk throughout your day to make healthy snacks or meals!??

 

*Disclosure: This is a sponsored post by Milklife.com, however all thoughts and opinions are my own.