MOOving To More Bone Friendly Snacking!

MOOving To More Bone Friendly Snacking!
  • Dr. Taylor Wallace
  • March 21, 2018

Healthy snacking is not about limiting the foods you love.  It’s about feeling great, having more energy and improving your overall health.  If you feel overwhelmed with all the conflicting nutrition and snacking advice out there, you’re not alone.  Getting the right nutrients in your diet is a hard task, but dairy foods can help make it more simple!

I’ve been doing research on nutrition and bone health for years.  Most of you who follow my blog know that I’m a real “bonehead.”  What you might not know is that, yes, I’ve always got milk… in my refrigerator.  Whether you’re a growing child, an on the go adult, athlete or enjoying the world of retirement, dairy is vital for your bones and overall health.  It’s a good source of nine essential nutrients for promoting health and strong bones: protein, phosphorus, calcium, vitamin A, vitamin D, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5) and cobalamin (vitamin B12).  Dairy pairs well with almost every food group; however, most people don’t get their recommended three servings of low- or non-fat dairy.  As a result, many fall short of these essential nutrients in their younger years, contributing to the widespread development of osteoporosis later in life.  So, for National Nutrition Month I’m partnering with Undeniably Dairy to share some of my personal and simple snacking tips that will help your family MOOve to a healthier bone building diet!

I’ve created a Bone Healthy Berry Yogurt Smoothie (see below) for your snacking pleasure incorporating:
1. Berry anthocyanins, shown to be associated with reduced inflammation in bone and all over the body.
2. Potassium rich banana to help prevent bone resorption.
3. Skim milk calcium, vitamin D and protein to help build strong bones.
4. Dietary fiber in oats – to help absorb the calcium from dairy.

Still not convinced?  This recipe provides antioxidants, potassium, calcium and protein with no saturated fat or added sugars, so it is also super heart healthy.  Each of these ingredients has been suggested to decrease your bad cholesterol (i.e., LDL cholesterol) and/or blood pressure… so you can literally love your bones longer!

For more information on dairy and bone health visit the Undeniably Dairy and National Osteoporosis Foundation websites.

Disclaimer: This post was created as part of the Undeniably Dairy campaign, sponsored by America’s Dairy Farm Families and Importers, in partnership with the Innovation Center for U.S. Dairy.  However, the scientific views and opinions are (and will always be) my own!


Bone Healthy Berry Yogurt Smoothie


1 cup frozen blackberries
1 medium banana
1½ cup non-fat (skim) milk
½ cup plain non-fat Greek yogurt
¼ cup instant oats

Add all ingredients to a blender.  Blend for 30-seconds, stir and blend for an additional 30-seconds.  Serve immediately.

Nutrition Information:
Per Serving (1): Calories: 238; Fat: 2 g; Saturated Fat: 0 g; Protein: 15 g; Carbohydrates: 43 g; Added Sugars: 0 g; Dietary Fiber: 6 g; Sodium: 101 mg; Calcium: 322 mg; Potassium: 727 mg; Vitamin D: 2 mg; Iron: 1 mg

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