Sports dietitian Kelsey Bencze, M.Ed., RDN, discusses high-quality protein options, including dairy foods.
When athletes are on the go, choosing real foods such as cold milk or container of creamy yogurt is an easy and higher quality choice than most other convenience foods, advises Bencze.
Dairy is a key piece of MyPlate, giving you essential nutrients to keep you healthy now and in the future. Adding dairy to your plate not only adds great health benefits but also adds tons of flavor to almost any dish! From drinks and desserts to snacks and entrees, let’s explore some of the nutritious and delicious perks of adding a dash of dairy.
Get meal planning advice from Brittney Bearden, M.Ed., RDN, LD, CSSD. Bearden is a collegiate sports dietitian who helps improve athlete nutrition.
“Start every day with breakfast and eat every three to four hours,” advises Bearden. If you’re on the go for breakfast, try making overnight oats and taking them with you.
Get more tips in the video – and learn how to plan a week’s worth of lunch with just eight ingredients.
While veggies may not be regularly enjoyed by most of us – per the Dietary Guidelines for Americans, 9 out of 10 Americans are not meeting the vegetable food group recommendation – they really should be. Vegetables are such an important part of a healthy meal plan because they are full of fiber (good for digestion), rich in vitamins and minerals and high in water content (helping with hydration).
Every season we see athletes spending more time in the gym or on the field pushing to improve their skills. But we hear less about their efforts to fuel up their bodies before and after those tough workouts – even though diet makes a difference in athletic performance and muscle health. Perhaps, the most overlooked hinderance to success and contributor to injuries is a lack of proper nutrition.
Between sports practice, music lessons, homework and carpools it can be difficult for busy moms to ensure their kids are eating balanced meals. Since 2011, MyPlate has served as an easy-to-follow guide for creating nutrient-rich meals that fuel healthy lifestyles. However, as any mom knows, a balanced meal doesn’t do any good unless kids want to consume it. The great news is recent research shows that the longtime kid favorite, flavored milk, fits perfectly into the MyPlate lifestyle.
Learn all about whey protein and why it is the best choice for athletes in this video from sports dietitian Tara Boening, M.S., RDN, CSSD, LD.
Boening explains that though it is always best to get your protein from food, like dairy, you can also choose a whey protein powder that is 100% whey protein isolate. She also explains that most people who are lactose intolerant can tolerate whey protein, which contains a very small amount of lactose.
Have you seen milk on shelves that is not being refrigerated? Or heard that some of the milk you can buy in the dairy case does not have to stay in the fridge until after you open it? Wondering what makes this possible? We reached out to several team members and checked the Tetra Pak website to get you answers about aseptic milk, so you can enjoy the convenience this modern processing method offers.
From cashew and almond milks to soy and coconut milks, today’s supermarkets offer an expansive range of nondairy milk offerings. At your local grocer, you can find a variety of dairy-free alternatives, including hemp, oat, rice and even pea milk. But when it comes to nutritional value, not all milks are created equal. See how cow’s milk and milk substitutes compare.
Our fifth and final stop in the journey of milk from the farm to the table is the place where you buy your milk and dairy foods. This is the part of the journey that ultimately ends with delicious milk, cheese and yogurt on your dinner table and in your refrigerator. And that means the journey of milk ends with you – yes, you have a role to play in keeping milk safe and fresh!
