According to the Dietary Guidelines for Americans, more than 80% of Americans have dietary patterns that are low in vegetables, fruits, and dairy. Combining vegetables and/or fruits with dairy foods is a flavorful way to boost the intake of these under-consumed food groups.

As the centerpiece of a dish or a flavor-boosting addition, cheese can up the yum factor for a number of vegetable-centric dishes. I’ve experienced this at home with my own kids. Try serving plain steamed broccoli to a three-year-old and you’ll get a hard no. Add some melty Cheddar cheese and you might hear pleas for seconds. A sprinkle of freshly grated Parmesan cheese over crispy roasted asparagus can transform a simple side dish into the star of the meal. My family has never been a big fan of spaghetti squash (“Um, mom, what is this on my plate covered in spaghetti sauce because it’s definitely not spaghetti,”), but mixed with all the ingredients in a traditional cheesy spinach and artichoke dip, it suddenly becomes an accepted weeknight dinner.

Most people are aware of how well yogurt and fruit go together (hello parfaits and smoothies), but vegetables and yogurt can pair equally well. Plain yogurt can add creaminess to salad dressings and reduce the amount of oil needed and therefore the total fat. Replacing mayonnaise with plain yogurt in broccoli, chicken, or tuna salad can add a boost of nutrients like calcium and protein while reducing calories and saturated fat. Yogurt can also serve as the base for flavorful dips to upgrade a vegetable tray.

Milk is an essential component of so many produce-rich dishes, including creamy soups, hot cereals, and smoothies. As a source of thirteen essential nutrients, real dairy milk’s nutrient profile can’t be beaten. Plus, when you pair milk with fruits or vegetables, you’re getting all four of the nutrients that many Americans aren’t getting enough of—calcium, vitamin D, potassium, and dietary fiber.

Visit The Dairy Alliance recipe page for even more delicious ways to pair produce and dairy!

Jessica Ivey is a Registered Dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She loves spending time in the kitchen creating original recipes to help busy families eat well and enjoy more meals together. Jessica lives in Birmingham, Alabama, with her husband, three children, and her dog.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.