2024 Volume 5-Issue 6

Serving St. Lawrence, Franklin, Jefferson, Lewis, Clinton, & Essex Counties

SNAP-Ed is a FREE, confidential nutrition education program that helps families manage food resources during tough economic times. The Extension Nutrition Team of knowledgeable nutrition educators provide practical, hands-on activities, and skills for healthy meal prep, as well as explore the importance of physical activity in a healthy lifestyle for the community members in the North Country.

Visit our website for more recipes and tips for eating healthy for yourself and your family.

Visit our Website

Studies show that 90% of Americans

do not get enough dairy.

Most people would benefit from getting more fat-free or low-fat dairy. This can come from milk, yogurt, or cheese, lactose-free milk, and fortified soy milk.

Did you know:

The dietary guidelines do not include foods made from milk that are low in calcium and high in fat in the dairy food group. Meaning cream cheese, sour cream, ice cream, cream, and butter are not considered part of dairy group.

The dairy group provides many nutrients including:

Calcium - Helps build and maintain strong bones and teeth.

Protein - Helps build and repair tissue and helps to maintain a healthy immune system.

Potassium - Helps maintain a healthy blood pressure and supports heart health. Also helps to maintain normal muscle function.

Vitamin A - Helps to keep your eyes and skin healthy, as well as maintain a healthy immune system.

Niacin - Used in energy metabolism in the body.

Riboflavin - Helps your body use carbohydrates, fats and protein for fuel.

Zinc - Helps maintain a healthy immune system, helps support normal growth and development and helps maintain healthy skin.

Can't Have Milk?

Some of us can't drink milk or eat milk products and that is okay, there are still options for getting calcium in your diet. Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are considered part of the dairy group because of their nutrient content. But you can also get the calcium you need daily from other foods and drinks, such as:

  • Calcium fortified-juices
  • Calcium-fortified plant-based milk alternatives, like rice milk or almond milk
  • Canned fish, such as sardines with bones
  • Tofu made with calcium sulfate
  • Tahini, such as sesame butter or paste
  • Some leafy greens, like collard & turnip greens, spinach, kale, and bok choy

However, the list above is not considered part of the dairy group.

Strong bodies need strong bones!

Looking for ideas on how to Get Your Dairy and how much? Click here!

Recipe of the Week

Peanut Butter Banana Smoothie

This delicious blend of milk, yogurt, bananas and peanut butter makes for a filling breakfast on-the-go. Cocoa powder lends a touch of sweet that also hits the spot as an afternoon snack.  

For the recipe click here!

Have you checked out our Recipe Bank yet?

For more delicious recipes, tips & tricks and more please visit our SNAP-Ed NY website.

Tips and Tricks

Save time, save money, while still eating healthy!

Move to low-fat or fat-free dairy!

When deciding what dairy or fortified soy items to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium.

Click here for a printable tip sheet.

Join Our Team!

In Jefferson County


Hey Kids!

Can you find all the Dairy group words?

(Click on the picture below to print or get the answer key)

Check out our Calendar

Click to see more upcoming classes!

Sign up for Benefits now!
The Supplemental Nutrition Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet.

To find out more about SNAP Benefits and other assistance program you may be eligible for visit: mybenefits.ny.gov
If you need help applying for SNAP, call or email a Nutrition Outreach and Education Program (NOEP) Coordinator. NOEP Coordinators tell you if you may be eligible for SNAP, answer any questions you may have, and help you complete and submit your application. It is free and confidential.

St. Lawrence- Maximizing Independent Living Center- 315-764-9442 x405
Jefferson- Outreach Coordinator of Food Bank of NNY. -315-437-1899 x279
Clinton -Legal Aid Society of Northeastern New York, Inc.- 518-563-4022 x112
Franklin- Maximizing Independent Living Center -518-483-2151
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

If you have a disability and are having trouble accessing information in this newsletter or need materials in an alternate format, contact tae38@cornell.edu for assistance.

Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities & provides equal program and employment opportunities.

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