3 Ways to Get More Protein in Your Diet
It seems like there is more discussion about protein online, on social media and pushed by fitness influencers. But what is protein, why is it important, and how can we ensure we are getting enough?
Why Protein Matters
Protein plays a crucial role in building and repairing tissues, supporting growth, and helping maintain a healthy immune system. It is also essential for enzyme and hormone production, ensuring that various bodily functions run smoothly. Protein also helps keep you feeling full for longer, reducing hunger and supporting healthy eating habits throughout the day.1 Additionally, consuming enough protein helps stabilize blood sugar levels and supports brain function, making it an important nutrient for kids heading off to school and parents managing a busy day.
Dairy is A Natural Source of High-Quality Protein
One way to consume enough protein in your day is to incorporate dairy in your diet. Why? Dairy products like milk, yogurt, and cheese provide complete proteins, meaning they contain all nine essential amino acids needed for the body to function at its best. In fact, just one cup of milk delivers 8 grams of high-quality protein, making it an easy and nutritious addition to your family’s meals. In comparison, you would have to consume 3 cups of spinach to get the same amount of protein as one cup of milk.2
Greek yogurt is another protein powerhouse, containing nearly twice the protein of regular yogurt, making it a fantastic option for breakfast or snacks.
Cheese, cottage cheese, and even whey protein powder derived from dairy are excellent ways to add more high-quality protein to your diet without extra effort. Additionally, protein from dairy can help boost energy levels, keeping you and your family active throughout the day.
Benefits of Dairy Protein for the Immune System
Beyond supporting muscle strength and energy, dairy protein plays a role in immune health. The amino acids found in dairy proteins help maintain immune cell function, contributing to overall wellness for both kids and adults. Dairy foods like yogurt contain probiotics, which support gut health, a key component of a strong immune system. A well-balanced diet that includes dairy protein helps provide the necessary nutrients to keep the body’s defense system strong, ensuring your family stays healthy year-round.3
3 Easy Ways to Add Dairy Protein to Your Family’s Diet
With the benefits of protein and dairy in mind, how can you easily incorporate dairy into your and your family’s diet? It’s important to understand that incorporating dairy into your meals doesn’t have to be complicated. Here are 3 simple and tasty ways to boost your family’s protein intake with dairy:
1. Start the day strong: Breakfast is an optimal time to consume protein to start the day right and to feel full longer. A glass of milk with breakfast or a bowl of Greek yogurt topped with fruit provides a protein-packed start to the day. Try blending a smoothie with milk, yogurt, and frozen fruit for a quick, nutritious meal on the go. Cottage cheese with honey and nuts is another great high-protein breakfast option.4 Mornings are also a busy time for many people and families, so meal prepping can go a long way to ensure you don’t miss breakfast. For example, you can cut up and freeze fruits and vegetables so they are ready to be added to a blender with some milk and yogurt for a quick smoothie.
2. Midday snacks that satisfy: Dairy can also help you get protein with in-between meal cravings. For example, pack some string cheese or a Greek yogurt dip that are easy to carry and can help keep hunger at bay between meals. Pairing dairy with whole grains, such as a whole grain wrap with cheese or yogurt with granola adds fiber, helping with digestion and keeping you fuller for longer. 5
3. Dinner made easy: Dairy can also be a simple addition to dinner that provides both flavor and nutrition. Try adding shredded cheese to pasta for a boost of protein and calcium or mix Greek yogurt into sauces to create a creamy texture with extra nutrients. A warm glass of milk before bed is a comforting way to end the day while providing essential protein for muscle recovery and growth. These small changes can help ensure your family gets the high-quality protein they need for overall health.5
Dairy is a reliable, high-quality source of protein that helps support overall health. From strong muscles and a healthy immune system, dairy protein is an essential part of a well-balanced diet for you and your family. It also provides naturally occurring calcium, vitamin D, and essential amino acids in every serving.
Next time you’re planning meals, remember that a simple serving of dairy can make a big difference in keeping everyone nourished and strong. Choosing dairy isn’t just about great taste, it’s about supporting a healthier future for your family.6
Sources:
1. Does Protein Give You Energy? | U.S. Dairy
2. How Much Protein is In Milk? | American Dairy Association NE
3. What Foods Have Protein? | U.S. Dairy
4. gov | Protein Foods Group – One of the Five Food Groups
