Milk
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Back-to-school time is filled with lots of excitement and anticipation.  It can also be filled with trying to find the time to give our kids easy and nutritious breakfast options before school. The good news is that dairy can be both a time saving and nutritious solution for busy parents. 

One reason is protein. Did you know studies have found that breakfast’s high in protein help children stay attentive, perform better academically, and feel fuller longer?  Milk, for example, has 8 grams of high-quality protein. And dairy fits easily (and quickly) into meals and snacks throughout the day, from breakfast to after-school treats. A glass of milk, a cheese stick, a yogurt parfait, these are some of the easiest wins in your whole day, and they do more than you’d think. 

5 ways dairy pulls its weight on a school morning 

1. It holds them until lunch.

In addition to 8 grams of high-quality protein, milk also has all nine essential amino acids the body needs. This means protein is digested slowly. That’s the difference between a kid who makes it to lunch and a kid whose stomach is growling by second period. 

2. It steadies energy.

No sugar spike and no 10 a.m. crash, like you get with sugary breakfasts. Just a slow burn through the morning. Research has linked a protein-rich breakfast to better focus and school performance. 

3. It backs up their immune system.

Once school starts, so does the sharing of germs. Dairy brings vitamin D, vitamin A, zinc, and selenium, nutrients that help immune defenses, do their thing. Learn more about how dairy can strengthen your immune system: Can Milk Help Strengthen Your Immune System? 

4. And yes, it builds strong bones.

Calcium and vitamin D are still doing their classic work, giving kids the frame to handle recess, practice, sports and everything else. 

5. It helps their brain do its job.

Milk, cheese, and yogurt deliver iodine and vitamin B12, two nutrients tied to a healthy brain function and turning food into usable energy. 

More on Brain Development: Fueling Focus with Dairy 

Dairy’s benefits go beyond bones and muscles. Milk, cheese, and yogurt provide iodine and vitamin B12, two nutrients tied to healthy brain function. Iodine supports the thyroid, which helps regulate how the brain develops and communicates, and adequate intake is linked to cognitive function in childhood. Vitamin B12 supports a healthy nervous system and helps the body convert food into steady energy. Registered dietitians at the National Dairy Council point to dairy as a source of several of the nutrients pediatric experts consider important for early brain development, making it an easy daily habit with an outsized nutritional payoff. 

How many portions do kids need? 

Portion size matters too. Children ages 4 to 8 need about 2 ½ servings of dairy a day, and children 9 and older need 3 servings, to get the nutrients that support overall health and both physical and mental development. 

A serving of dairy can be an 8 oz. glass of milk, 1 cup of yogurt or 1.5 ounces of natural cheese.   

Easy Ways to Incorporate Dairy During the Day 

Breakfast: Start the Day Right with Dairy and More 

A protein-rich breakfast helps your child conquer the school day, and dairy is an easy ally for a nutritious start. 

1. Add milk to cereal for a quick and easy meal packed with essential vitamins and minerals. 

2. Smoothies to go can be made quickly by blending milk with fruits and vegetables and offer a delicious and vitamin-packed option perfect for busy mornings. 

3. Yogurt parfaits, layered with granola and fresh fruit, make for a tasty and satisfying breakfast. 

4. Additionally, a cheese omelet provides a protein-rich meal that can keep children full and focused throughout the morning. 

Lunch and Snacks: Keep Them Energized with Dairy 

Dairy at lunch and snack time helps keep kids energized throughout the day. 

1. Pack cheese and crackers for an easy and portable snack that provides protein and keeps kids satisfied until their next meal. 

2. A grilled cheese sandwich is a classic favorite that’s quick to prepare and loved by kids.

3. Yogurt cups or tubes are a convenient option for school lunches, offering a good source of calcium and protein. 

4. String cheese is a fun and easy option that kids can enjoy anytime, providing a quick source of protein. 

After-School Snacks: Refresh and Recharge with Dairy 

After a long day at school, kids need snacks that help them refresh and recharge, and dairy fits the bill. 

1. Dairy-based dips, paired with veggies, provide a tasty and nutritious snack that adds variety to their diet. 

2. Fruit and cheese kabobs are fun and colorful, making eating fruit and dairy enjoyable by simply alternating pieces of fruit and cheese on skewers. 

3. A caprese salad, made with mozzarella cheese, tomatoes, and basil, offers a refreshing and healthy snack.

4. Frozen yogurt bites, which mixes yogurt with berries and are frozen in small portions, provide a cool treat that’s both fun and nutritious. 

Learn more: 5 Ways Dairy Helps Students Succeed. For more quick ideas the whole family can enjoy, check out Connecticut Dairy’s free e-recipe book of fast, easy recipes. 

Incorporating dairy into your child’s daily routine sets them up for success, both in the classroom and beyond. Connecticut Dairy farmers are dedicated to producing fresh, local, and sustainable dairy products that support your family’s health. As the school year begins, dairy can be one simple, dependable way to help your children reach their goals every day.