Harvest of the Month

Hello, Summer! June is National Dairy Month. Dairy consumption helps your bones and teeth stay strong. Check out the tips below for more information on getting enough dairy throughout your day. June is also a great month to improve your health through strength training, which helps both your bones and muscles. Using EatFresh.org, you can also find great recipes using June’s Harvest of the Month, Peaches.

June Themes

  • Nutrition: Got Your Dairy Today?
  • Harvest of the Month: Peaches
  • Physical Activity: Strength Training

Got Your Dairy Today?

The Dairy Group includes milk, yogurt, cheese, and fortified milk alternatives. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups a day, while children 4 to 8 years old need 2 ½ cups, and children 2 to 3 years old need 2 cups.

Here are some tips on ways include more dairy foods in your diet:

  • “Skim” the fat. Gradually switch to lower fat versions, if you are currently drinking whole milk.
  • Choose cheeses with less fat.
  • If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage) to get your calcium.
  • Parents that drink milk and eat dairy foods show their kids that it is important for their health.

Additional Resources:

Harvest of the Month: Peaches

A ½ cup of peaches has vitamin C, vitamin A, and fiber. Eat the skin! Peach skin contains fiber and many important vitamins.

Additional Resources:

  • Harvest of the Month Community Newsletter: Peaches - English /Spanish
  • Harvest of the Month Family Newsletter: Peaches - English / Spanish

Featured Recipes:

To change the language of the recipe, please visit EatFresh.org, and type the recipe name in the search bar. Use the globe icon at the top right corner and select what language you desire.

  • Peach Crumble – A delicious fruit dessert with a crunch! English
  • Brown Rice Porridge (with Peaches) – An excellent breakfast to start your day! English

Additional Peach Facts and Recipes:

Energize Your Body with Strength Training Activities

Strength training activities make your muscles do more work than usual and help to make your bones and muscles stronger. Adults should do strengthening activities at least two days per week, and children and adolescents at least three days per week.

Examples of strength training activities:

  • Push-ups and Sit-ups
  • Lifting weights
  • Working with resistance bands
  • Calf raises and Lunges
  • Heavy gardening

Examples of low-cost ideas for weights:

  • Fill an empty plastic milk jug with sand or water, and tape the opening securely closed.
  • Fill a sock with dried beans and tie up the open end.
  • Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled water.

Additional Resources:


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