A POWERFUL

COMBO for you

and your family

You know your family’s health is important, but are they getting enough of the nutrient-
rich food groups, like whole grains and dairy?

The truth is, many of us aren’t, which means you may be missing out on the essential
nutrients that help keep you and your family healthy.

THE POWER OF THE OAT DAIRY GOOD NUTRITION

Oats are a great way to get whole Milk, yogurt and cheese provide
grains. Gram for gram, all whole many important nutrients that are
oat products provide the same lacking in kids’ and adults’ diets.
MAKE whole grain benefits.
HALF
YOUR THE RECOMMENDED DAILY SERVINGS1:
GRAINS
WHOLE.
WHOLE GRAINS

1.5 OZ

2.5 OZ
[

[
LOW-FAT OR
FAT-FREE DAIRY

CHILDREN
2-3 YRS

]
CHILDREN
4-8 YRS
] 2 CUPS

2.5 CUPS
{ What’s a serving?
WHOLE GRAIN:
m 1 cup cold cereal or oatmeal,
cooked
m ½ cup granola

LOW-FAT OR FAT-FREE DAIRY:

[ ]
ADULTS,
m 1 cup milk or yogurt
CHILDREN 3 CUPS m 1.5 oz of natural cheese,
3-4 OZ 9+ YRS
2 oz of processed cheese

Why Breakfast?
It has been shown that
eating breakfast is linked
to healthier weight, better
nutrition and school
performance – and those
are just a few reasons why Approximately
it’s important not to skip Oats + dairy can help one out of five
your morning meal!1-4 increase protein at Americans skip
breakfast – it’s currently breakfast.5
the meal with the least.6
A COMBINATION OF OATS
AND DAIRY IN THE MORNING
IS AN EASY WAY TO ENSURE A
NUTRITIOUS START TO YOUR DAY.
 Three BIG Reasons for Oats + Dairy

1 NUTRITIOUS
Oats + Milk = Protein + Fiber + 9 Key Nutrients

{ Protein
>>> for LEAN MUSCLE
Fiber
>>> for DIGESTIVE HEALTH
Calcium, Vitamin D, Phosphorus, Magnesium
>>> for STRONG BONES
Potassium
>>> for HEALTHY BLOOD PRESSURE
Iron
Make it with Milk
3X

>>>>>
PROTEIN

CALORIES
9

WATER

150
VITAMINS & MINERALS
7

(INCLUDING CALCIUM AND VITAMIN D)

OATMEAL MADE WITH

FAT-FREE MILK

250
>>> for HEALTHY BLOOD CELLS
PROTEIN 5G 15G
Riboflavin, Vitamin B12
>>> for CONVERTING FOOD TO ENERGY
CALCIUM 0% DV 30% DV
DV = Daily Value
*40 gram serving of oats and 1 cup water or fat-free lactose-free milk
Vitamin A
>>> for EYE AND SKIN HEALTH

2 AFFORDABLE
A serving of oatmeal with milk is an affordable choice.
On average,
it’s $0.37.8

3 SIMPLE & DELICIOUS

Try these easy combinations and delicious recipe.

1/2 cup dry oats 1 cup low-fat milk

Overnight Oatmeal >>>>> Makes: 1 serving

Prep Time: 10 min.
60 g. oatmeal bar 1.5 oz. reduced-fat cheese
Cook Time: Overnight
INGREDIENTS
1/4 cup uncooked old fashioned rolled oats
1/2 cup fat-free milk
1/4 cup low-fat yogurt
1 tsp honey or other sweetener
1/4 cup applesauce or chopped dried apples
Pinch of cinnamon

DIRECTIONS
In an 8 oz. (or larger) jar with a lid, combine
all ingredients. Put lid on jar and shake until
well combined. Refrigerate overnight or up 1/2 cup granola 1 cup low-fat yogurt
to 3 days. Eat chilled.

NUTRITION FACTS
290 calories; 3.5g fat; 15g protein; 52g
carbohydrates; 4g fiber.

NATIONAL DAIRY COUNCIL

www.nationaldairycouncil.org www.dairygood.org
CHECK OUT OUR WEBSITES FOR MORE RECIPE IDEAS! QUAKER OATS CENTER OF EXCELLENCE
www.quakeroats.com/about-quaker-oats/content/quakeroats-center-of-excellence.aspx

/nationaldairycouncil @NtlDairyCouncil
/Quaker @Quaker
©National Dairy Council®
REFERENCES 1) U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, January 2011. 2) Timlin MT, et al.
Nutr. Rev. 2007;65:268-281. 3) Rampersaud GC. Am. J. of Life. Med. 2009; 3: 86-103. 4) Wesnes KA, et al. Appetite. 2003;41:329-331. 5) Auestad N, Quann EE, Fulgoni VL 3rd. What’s for Breakfast? How Dairy Fits Into Breakfast Patterns of
Children and Adults. Dairy Research Institute Data Brief No. 1301. Rosemont, IL: Dairy Research Institute; May 2013. 6) What We Eat in America, NHANES 2009-2010. 7) U.S. Department of Agriculture, Agricultural Research Service. 2013.
USDA National Nutrient Database for Standard Reference, Release 26. 8) Sales data from IRI, total U.S., multi-outlet, calendar year 2013.