By: Paula Karamihas, MS, Dietetic Intern March is National Nutrition Month and to celebrate, I want to talk about three of my favorite dairy products: milk, Greek yogurt, and cottage cheese. Each of these dairy products packs a huge punch of nutrients like vitamin D, calcium, and protein. Milk. It’s a natural source of calcium and vitamin D, which are essential for bone and teeth health! It also has potassium for muscle contraction and nerve function, and is fortified with vitamin A for healthy eyes and skin. It’s recommended that you choose low-fat or non-fat milk for all of the same nutrients as whole milk, but with less calories and saturated fat. All milk contains 8 grams of complete protein per serving and it can be great for after a workout. In fact, studies have shown that chocolate milk is the best post-workout snack for repairing and rebuilding muscle due to its ratio of carbohydrates to protein. Are you lactose intolerant? Soy milk generally has the same calories and fat content as low-fat cow’s milk and is fortified with calcium and vitamin D, so it’s a great option if you’re lactose intolerant. Milk tip: Ditch your coffee creamer and try 2% milk instead! 2% milk has more protein and less fat than creamer, while still providing a similar creamy consistency. Greek yogurt. I may be biased because I’m Greek and grew up eating Greek yogurt, but I think it’s a great breakfast or snack item. Most Greek yogurt products have >10 g of protein per serving which will help you stay full while also providing your muscles with essential amino acids. It’s also portable so you can eat it on the way to class for mornings when you’re in a rush or as pack it as a midday snack. I like to eat plain Greek yogurt with some granola and fresh berries or the traditional Greek way, drizzled with honey. If the plain version is too tangy for you, try a flavored kind! Just be mindful of added sugars – brands I like are Fage and Chobani. Cottage cheese. It’s definitely not the most appealing dairy product for a lot of people, but it’s a really great source of protein. Cottage cheese contains casein, a type of protein that is slowly digested in the body. This means that you’ll stay fuller longer and get a consistent release of amino acids, which help just about every function in your body. Casein can be a good nighttime snack because your body repairs tissues during sleep. If cottage cheese is still a bit scary for you, try it with tomatoes and black pepper, or with fruit like pineapple.
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