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Your Health: Five reasons to incorporate dairy products into your diet
by Tara Sallee, MS, RD, LD, Hy-Vee Corporate Dietitian
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Tucked away, often in the back corner of the grocery store, is a group of foods that are a great nutritional gem — otherwise known as the dairy group. The dairy group includes milks, yogurts and cheeses and are available in many flavors and varieties. Consuming the right amount of products from the diary group is important for a wellbalanced diet. Even those who are lactose intolerant can still enjoy dairy in their diet. There are products in the market now that go through an extra process to remove the excess lactose. There are also a number of plant-based dairy alternatives available for those who are allergic to the milk protein. Here are five reasons to include dairy products into your regular diet: Bone Health: Dairy products are a great source of calcium, phosphorus and vitamin D. All of these nutrients play an important role in building and maintaining bone density in people of all ages. Quality Protein: Dairy products can be a good source of protein, which is important for building and repairing muscle tissue among other things. 8 ounce serving of milk = about 8g of protein (13g in Fairlife ultra-filtered milk) 1 ounce serving of cheese = about 7g of protein (depending on the type) 150g serving of Greek yogurt = 10-12g of protein (about 15g in Icelandic yogurt) 1 cup serving of cottage cheese = 28g of protein Energy Production: The lactose found in some types of dairy can easily be converted into usable energy by the body. Milk is also a good source of certain B vitamins that play a crucial role in energy production. Feeling Full: The protein that is found in these dairy products also takes longer to digest than the carbohydrates. Add a dairy product to your meal or snack to help keep yourself fuller for longer and avoid excessive snacking. Overall Well-being: Certain dairy products also contain essential nutrients like vitamin A, potassium and niacin; all of which have their own part in keeping the body healthy and in proper working order. Products from the dairy department make a great addition to a healthy and balanced diet. It is important to be conscious of your serving sizes and balance your dairy picks with other food groups. If you have more questions regarding dairy or your personal nutrition needs, contact your local HyVee dietitian. You can find out more about the nutrition services available at www.hyvee.com/health.
The information in this article is not intended as medical advice. Please consult a medical professional for individual advice.
Tara Sallee is a Hy-Vee corporate dietitian dedicated to helping people live healthier and happier lives. Tara received a Bachelor degree in dietetics and nutrition from Missouri State University. Tara went on to attend Kansas University Medical Center where she received her Master of Science degree in dietetics and nutrition and completed her dietetics internship. She is a member of the Academy of Nutrition and Dietetics. With a passion for nutrition and wellness, Tara is dedicated to educating customers and promoting healthy lifestyles.
Pond management workshop offered June 12th
Ponds have dynamic ecosystems, and thoughtful management can make the fish and wildlife that people enjoy at ponds more abundant. The Missouri Department of Conservation (MDC) will host a pond management workshop from 9:00am to Noon on Saturday, June 12, at Powell Gardens. The scenic gardens are east of Kansas City and west of Warrensburg off U.S. 50 in Johnson County. MDC biologists will provide information on managing fish populations and aquatic vegetation in ponds, including nuisance plants. Pond owners can ask questions and visit with biologists. Participants are also asked to bring plant samples or photographs of any plants causing problems in their pond. Biologists can identify the plants and recommend options for control. Participants will also learn about aquatic plant identification. Some native aquatic plants are beneficial. But ponds can also become infested with non-native, invasive plant species that can harm fishing and aesthetics. Solutions are available. The MDC workshop is free. But Powell Gardens does have a $10 admission fee. Participants are encouraged to tour the garden’s rich floral displays and scenic ponds after the workshop. Registration is required. To register, visit the Powell Gardens webpage at https://short.mdc.mo.gov/ZrR. For MDC’s online information about pond management, visit https:// short.mdc.mo.gov/ZNa.
MDC will host a pond management workshop on June 12th at Powell Gardens. Photo credit: Bill Graham, Missouri Department of Conservation
Last chance to apply for bear and elk hunting permits
by Joe Jerek, Missouri Department of Conservation
The Missouri Department of Conservation (MDC) reminds Missourians interested in hunting black bears and/or elk in the state this fall to apply by the end of May. Apply by May 31 for both black-bear hunting and elk-hunting permits online at mdc.mo.gov/buypermits, through MDC's free MO Hunting app, through a permit vendor, or by calling 1800-392-4115. There is a $10 nonrefundable application fee for each application. Missouri residents 11 years of age or older by the start of the season are eligible to apply. Eligible Missourians may apply for both. Permit selection for bear-hunting applicants and for elk-hunting applicants will be determined by July 1 through a random drawing of all eligible applicants. Applicants can check to see if they have been selected for a permit by or after July 1 at mdc.mo.gov/buypermits by logging into “Manage Your Account” and selecting “View My Special Hunt History.” Those selected to receive a permit must have their hunter-education certification or be exempt by age (born before Jan. 1, 1967) before they may purchase the permit. The bear-hunting permit is $25. The elk-hunting permit is $50. All permits are nontransferable.
More on Bear Hunting MDC will be offering 400 permits for the state’s first black-bear hunting season this coming fall, Oct. 18–27. The maximum total harvest for the season will be 40 bears. Bear hunting in Missouri is limited to Missouri residents and restricts bear hunting to three designated areas of southern Missouri called Black Bear Management Zones (BMZ). Hunters must apply for a specific Black Bear Management Zone. Hunters who are issued permits must call MDC prior to hunting each day to determine if the BMZ-specific harvest quota has been met. Quota information will be updated no later than midnight on each day of the black bear hunting season. If a BMZ-specific harvest quota is met, the season for that BMZ will be closed. If harvest quotas are not reached, the season will close at the end of the 10 designated hunting days.
More on Elk Hunting MDC will be offering five permits for elk hunting this fall. MDC has designated a nine-day archery portion running Oct. 16-24 and a nine-day firearms portion running Dec. 11-19. The five permits will be for bull elk and will be valid for both portions. All elk-hunting permits, including those allocated to approved landowners, can be used in Carter, Reynolds, and Shannon counties, except the refuge portion of Peck Ranch Conservation Area.
