Nyman: Keep resolutions going strong

Every year, millions of Americans, excitedly promise themselves that Jan. 1 will be the day for big changes — to be financially fit, to eat better, to lose weight and to get healthy.

Making New Year’s resolutions can be fun, but the thrill tends to fade as regular life resumes. However, adding glass of milk to meals or snacks is a simple way to help keep those resolutions going strong throughout 2020.

Milk packs a nutritional punch. You would have to eat three-quarters ounce of salmon, 10 cups of raw spinach, two hard-boiled eggs, one cup of kidney beans, one-third cup of almonds and one small banana to match the amounts of vitamins A and D, calcium, phosphorus, riboflavin and potassium found in one 8-ounce glass of milk.

No matter the type of cow’s milk selected, they all deliver a unique package of high-quality protein and essential nutrients. This includes three of the four nutrients lacking in the diets of many Americans: calcium, vitamin D and potassium. The only differences among the cow’s milk found on grocery store shelves are the fat content and calorie levels.

With all the fad diets sweeping us into 2020 and the emerging interest in plant-based eating, many Americans believe that plant-based beverages offer the same nutrition as real milk.

In truth, many alternative beverages are nutritionally lacking and filled with additives. You’ll find just three ingredients listed on a container of cow’s milk: natural milk and vitamins A and D.

The list can be much longer on the container of plant-based beverages. Many plant-based drinks have 10 or more added ingredients, including salt, sugar, stabilizers, emulsifiers and vitamins and minerals to make them look and taste like real dairy milk.

Beyond the ingredient list, milk offers more nutritional bang for your buck than just about any other beverage at just pennies per glass. Alternative beverages can cost 2 to 3 times more than the real deal.

So, this resolution season, add milk to meals and snacks either in a glass or as an ingredient in a treasured family recipe. This will help boost your intake of important nutrients and help keep your 2020 goals on track.

For more information on the health benefits of dairy, visit www.stldairycouncil.org.

Golden Gouda Mushroom Soup

Rich, creamy and cheesy, this soup will warm you up and make your taste buds dance!

Ingredients

1/2 cup butter

1/2 cup all-purpose flour

1/2 teaspoon pepper

1/2 tsp ground allspice

1 carton (32 ounces) chicken broth

1 cup milk

1/2 cup heavy whipping cream

1/2 pound sliced fresh mushrooms

3 garlic cloves, minced

2 cups shredded smoked Gouda cheese

Chives and smoked paprika for garnish

Procedure

In a large saucepan, melt butter. Stir in the flour, pepper and allspice until smooth.

Gradually add in broth, cream and milk. Bring to a boil.

Add mushrooms and garlic. Reduce heat.

Simmer 5 to 6 minutes or until mushrooms are tender.

Add cheese. Cook and stir until melted.

Garnish with chives and paprika if desired.

Nutrition facts: Calories, 450; fat, 35g; protein, 24g; calcium, 41%.

Vanilla Nutmeg Steamer

A comforting drink after a cold, frigid day, this steamer will warm you up.

Ingredients

1/2 cups 2% milk

1/4 teaspoon nutmeg

1/2 teaspoon vanilla extract

1 teaspoon honey or sugar

Procedure

Mix all ingredients in a small pan.

Heat milk mixture over medium-high heat until scalding — bubbles form around edge of pan.

Serve in a mug.

Nutrition facts: Calories, 213; fat, 8g; protein, 12g; calcium, 34%.

Monica Nyman is a registered dietitian and senior nutrition educator with St. Louis District Dairy Council.