Stay healthy with Vitamin D & Calcium!

By: Jacqueline Gomes, RDN, MBA

As we continue to stay focused on our health and wellness, dairy foods present a good opportunity to support your body with 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 aids in the absorption of calcium to form and maintain strong bones, it works with calcium to increase bone density and decrease fractures.
  • Recent studies show that vitamin D may also protect against hypertension, cancer and several autoimmune diseases!
  • Use Greenway Organic milk to add vital nutrients to smoothies, cereal and pancakes!


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% Greenway Organic milk.


Tropical Oatmeal Parfait

oatmeal parfait in a glass on the table

Prep: 10 mins

Cook: 5 mins

Makes: 4 Servings



  • 1/4 cup walnut pieces
  • 1-1/2 cups Old Fashioned Quaker© oats
  • 2 cups Greenway® non-fat milk
  • 2 cups fresh pineapple, peeled, cored, diced
  • 2 cups non-fat vanilla Greek yogurt



  1. In a small skillet, toast walnut pieces over medium heat, turning halfway through, for 3 to 4 minutes or until walnuts are lightly browned.
  2. In a small saucepan, combine oatmeal and milk; simmer for 5 to 7 minutes over medium-low heat or until oats are tender and have absorbed the milk.
  3. In a bowl or glass, layer 1/2 cup cooked oatmeal with 1/2 cup pineapple, 1/2 cup yogurt and 1 tablespoon walnuts.

Tip: If you’re short on time, instant Quaker© oats may be substituted.


Nutrition Information Per serving:

Calories 350; Total Fat 7 g; Saturated Fat 1 g; Trans Fat 0 g; Cholesterol 0 mg;; Sodium 100 mg; Total Carbohydrate 54 g; Dietary Fiber 5 g; Protein 19 g

Recipe source: