June is National Dairy Month, a time of year to highlight the importance of dairy products and how they can help maintain good health. Dairy products include milk, cheese and yogurt and have a huge impact on our daily lives by providing many benefits.

Consuming three servings of dairy a day is one of the best ways to protect against osteoporosis. It is especially important for children and youth to get the recommended amount of calcium each day because the teenage years are the time for peak bone mass formation. Dairy is also important for both women and men. We know that calcium is essential for our bones, but studies have also found that other nutrients in milk may have a role in reducing the risk for hypertension, colon cancer and possibly help with weight control.

The calcium found in dairy is needed for muscles, blood, building strong bones and teeth, the prevention of osteoporosis and also plays a role in the regulation of your blood pressure. The recommended daily allowance for calcium is three or four servings per day. Seventy-five percent of Americans are not getting the calcium they need to be healthy. Are you?

What is a serving of dairy?

Daily calcium recommendations

1 cup (8 oz) of milk for children 9-18: 1,300 mg

1.5 oz of natural cheese for adults 19-50: 1,000 mg

6-8 oz of yogurt for adults 50 and older: 1,200 mg

Not only can eating a diet rich in low or fat free dairy products help reduce the risk of osteoporosis, hypertension, heart disease, obesity and colon cancer, but it is the No. 1 source of vitamin D in our diets. Experts agree Americans are falling short on vitamin D, which we know is also important for our bones. But new research is showing that vitamin D may also help protect against diabetes, heart disease, high blood pressure, certain cancers and that it protects the immune system. All of these are more reasons to grab another glass of milk.

In my classes and presentations, I am always promoting “nutrient density” — or getting the most nutrition out of the foods you eat. Let’s take a brief look at milk. Each glass of milk you drink provides nine essential nutrients (calcium, vitamin D, phosphorus, riboflavin, protein, B12, potassium, vitamin A and niacin). That fits the definition of nutrient density perfectly! Now compare this to other beverages. One glass of calcium and vitamin D fortified orange juice will give you three nutrients (vitamin C, calcium and vitamin D), one glass of fruit drink gives you one nutrient (vitamin C) and soda (diet or not) gives you zero nutrients.

One more last, but important point, about milk. It is easy and affordable! It clocks in at less than 25 cents per glass — now that’s a nutritional bargain. Now you too can proudly wear your milk mustache!

Below is a tasty, fun recipe to help incorporate dairy into your day!

Strawberry frozen yogurt squares

Serves nine.

All you need

1 cup crunchy wheat and barley cereal

(Grape Nuts or Kashi Go Lean Crunch)

3 cups fat-free strawberry yogurt

2 1/2 cups fresh or unsweetened frozen strawberries

1 cup fat-free sweetened condensed milk

1 cup light or fat-free whipped topping (optional)

All you do:

Line an 8 x 8-inch baking pan with foil. Sprinkle cereal evenly over the bottom of the pan; set aside. Place yogurt, strawberries and condensed milk in a blender; cover and blend until smooth. Pour the mixture over the top of the cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for eight hours or until firm. Use edges of foil to loosen and remove from pan; let recipe thaw for five to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve. Storage tip: Squares may be individually wrapped and frozen for single servings.

*Create your own variations by using other flavors of yogurt and fruit.

(200 calories, 0 g fat, 0 g saturated fat, 150 mg sodium, 42 g carbohydrates, 2 g fiber, 7 g protein)

Amy Pleimling is the dietitian for the Albert Lea Hy-Vee store. She can be reached at apleimling@hy-vee.com.