June is Dairy Month!

By: Jacqueline Gomes, RDN, MBA

Celebrate Milk, cheese and yogurt! Dairy products are good sources of vitamin D and calcium – nutrients vital to good health. How much do you need? 3-A-Day, that’s 3 servings of milk, cheese or yogurt! Vitamin D has several essential bodily functions. Not only does it maintain blood calcium and phosphorus levels, it aids in the absorption of calcium to form and maintain strong bones, it works with calcium to increase bone density and decreases fractures. Recent studies show that vitamin D also may protect from osteoporosis, hypertension, cancer and several autoimmune diseases!


A serving of Dairy includes the following:

  • 1 cup of fat-free or low-fat milk
  • 1 ½ ounces of hard cheese (parmesan, mozzarella, Swiss)
  • 1/3 cup of shredded cheese
  • 2 ounces American cheese
  • 2 cups cottage cheese
  • 1/2 cup of ricotta cheese
  • 1 cup of frozen yogurt

Eat Well Tip! Whenever possible, always choose lower fat varieties of dairy such as non-fat yogurt or 1% milk.


Kiwi & Blueberry Smoothie Pops

Here’s one sweet recipe that doesn’t skimp on dairy or flavor.

Makes six 5-ounce pops (2 ounces milk per serving) 



Kiwi Mixture

  • 2 – ripe kiwi fruit, peeled, cut into chunks
  • 3/4 cup – lowfat or fat free milk
  • 1 tablespoon – honey
  • 1 tablespoon – lime juice
  • 1/2 – ripe banana, peeled

Blueberry Mixture

  • 1 1/2 cups – fresh or frozen blueberries
  • 3/4 cup – lowfat or fat free milk
  • 1 tablespoon – honey
  • 1 tablespoon – lime juice
  • 1/2 – ripe banana, peeled



  1. Purée the kiwi, 3/4 cup milk, 1 tablespoon honey, 1 tablespoon lime juice, and 1/2 banana in a blender until smooth. Divide mixture among popsicle molds or small paper cups until each mold is half filled. Freeze until semi-solid.
  2. Meanwhile, rinse the blender carafe and purée the remaining ingredients until smooth. Chill until ready to fill popsicles. When the kiwi mixture is semi-solid, divide the blueberry mixture among the popsicles. Insert the handle or a wooden stick and freeze again until solid, preferably overnight.
  3. To serve, carefully unmold the popsicles by running under lukewarm water. Serve immediately.

Recipe: National Dairy Council