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Dairy “Fits” Your Lifestyle

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a registered dietitian and a member of the Academy of Nutrition and Dietetics.


Priorities change as the weather and seasons change – right now you may have a renewed interest in getting active whether in outside gardening activities or spring sports.  
Food is fuel for all these activities and dairy foods can fuel your active lifestyle.

Key Messages
Fuel-You-Up Smoothie
Serves 4 (1 cup portions)

All you need:
2 cups frozen strawberries
1 cup frozen blueberries
1 medium banana, cut into chunks
1 kiwi, sliced
2 cups fresh spinach
1 cup fat-free milk
1/4 cup unsweetened apple juice

All you do:
1) Combine strawberries, blueberries, banana, kiwi,
spinach, fat-free milk and apple juice
in blender.  Tip: Add the liquid first to help liquefy the ingredients.
2) Blend until smooth. Serve.

Nutrition Facts per serving:
100 calories, 0 g fat, 0 mg cholesterol, 45 mg
sodium, 25 g carbohydrate, 4 g fiber, 3 g protein,
100 mg calcium.
Source: Kids Eat Right

 

Three daily servings of nutrient-rich dairy foods – like milk, cheese or yogurt – deliver incomparable nutrition, value and taste.  Make sure dairy is part of your spring fitness plan.

Milk’s nine essential nutrients play an important role in fueling an active lifestyle.  

Emerging research is showing the benefits of including low-fat chocolate milk following exercise helping your body refuel, rehydrate and recover after a workout.

To get fit with dairy, look for portable, smart snacks and be sure to pack your cooler.

  • Snack cheese cubes, sticks or slices
  • String cheese
  • Flavored yogurt
  • Portable yogurt in a tube
  • Yogurt smoothies
  • Drinkable yogurts
  • Grab-n-go milk


To enhance performance in sports related activities, try dairy!  If there is more than one hour between competitions, replenishing fluids, restoring nutrients and feeding hungry tummies are key to avoiding stomachaches.  Keep it light and simple with these tasty combos:

  • String cheese and grapes
  • Fat-free milk and granola bar
  • Drinkable yogurt with crackers
  • Pretzels and cheese cubes
  • Apple slices and cheddar cheese
  • Wrap a slice of lean deli meat around string cheese and roll in whole wheat tortilla
  • Dunk fresh veggies into a yogurt dip – just mix plain Greek yogurt with ranch seasoning and mashed avocado
  • Dip fresh fruit or animal crackers into Field Goal Fruit Dip (1 cup vanilla yogurt with two tablespoons vanilla pudding mix)


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